Remove the skin from the fish, clean thoroughly, wash, and pat dry. Keep it aside.
On medium-low heat, using a non-stick or a dutch pan, spray cooking oil for 2 seconds.
Add cumin seeds and let it sizzle for 1 minute. Next, add in garlic and ginger, and mix well.
Next, add in the onions, tomatoes, methi leaves, paprika, turmeric, and white pepper. Stir well and cook for 4-5 minutes.
Add in yogurt and stir well. Carefully place all the fish fillets in the mixture in the pan.
Spray the fish with cooking oil for 2 seconds and cover the pan.
Let it cook for 4-5 minutes. Flip the fish to the other side, cover the pan, and cook for another 4-5 minutes. You will notice that all the moisture from the onions, tomatoes, and yogurt is drying and oil is being released from the fish.
Stir very well, the fish should bread into chunks.
Remove from the stove and transfer to a serving dish.
Enjoy Fish Kat-a-Kat with your salad!
Serving Size 126g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.