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Showing posts with label omega 3. Show all posts
Showing posts with label omega 3. Show all posts

Tuesday, February 28, 2017

Mackarel Fish Curry ( With Mustard paste and dried mango )

Changing priorities dictates our changing preferences. From working out to eating out, nothing has been left untouched as we (my husband and me) inch towards the mid-thirties. With lifestyle diseases already taking a toll on some of our dear friends and colleagues, it could have hardly left us unaffected. Weight gain from a slowing metabolism, hyper-acidity from faulty eating habits, back ache and joint pains from the body being subjected to years of abuse, the signs of ageing slowly but surely start to manifest themselves. And hence the desire to hold on to 'youth' for a little longer. Not just to hoodwink death, even if it is for a fewer more breaths. But to live a life that is uncomplicated by health problems.

These days the workouts have become more regular and intense. Eating out has reduced drastically and even on those rare occasions, the menu is thoroughly scrutinized for healthier choices. The menu at home has not been spared either. Mutton is on the way out and fish is the preferred non-vegetarian favorite. So, it was but natural that we would start with exploring new varieties. While fish like Basa and Seer fish are undoubtedly tasty, they produce less than amazing results when prepared the traditional way. The mustard gravy is as essential part of the Odia meal and we love to stick to it also because it is lower in calories as compared to other curries. Out of the varieties that we experimented with, the Mackarel is the only one which passes the 'taste' test with flying colors. And thank god for it ! One of the richest sources of omega 3, it is one of your best bets to combat the aging process .

So, read on for this easy-to-prepare recipe -


















Preparation Time - 30 mins

Ingredients -
  • 600 gm Mackarel 
  • 1 large potato 
  • 1 large tomato
  • 1 small onion
  • 2 green chilis
  • 2 garlic cloves
  • 1/4 tsp mustard seeds
  • 3 tsp mustard oil
  • 1 tsp turmeric powder
  • salt to taste
  • juice of half lime
  • cilantro for garnishing
  • 1-2 dried mango pieces 

For the mustard paste -
  • 3 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 5-6 garlic cloves
  • 1-2 green chili


Preparation - Wash and clean the Mackarel fish.

Soak it in warm water ( 15 mins ) to which 1 tsp salt and lime juice has been added. This helps in removing the fishy odors to some extent.

Remove and pat dry with paper towel. Marinate with salt and turmeric.

Make a fine paste out of the mustard seeds, cumin seeds, green chilis and garlic cloves.

Chop the onion in small pieces . Quarter the tomato.

Peel and dice the potatoes.

Soak the dried mango in 1/2 cup warm water.

Cooking - Heat 2 tsp oil in a non stick pan. Add the fish and fry for 6-7 min on both sides on a medium flame.

Remove and keep aside.

Now throw in the potatoes and fry till light brown. Remove and keep aside.

Add the remaining oil to the same wok. Add the mustard seeds and let them start popping. Then add the slit green chili and crushed garlic.

Once garlic turns light brown, add onion pieces. Fry to a translucent.

Then add the tomato pieces and sprinkle little salt. Cover and cook till mushy.

Add the mustard paste along with two cups of warm water. Slide in the fried fish and potatoes.

Add a little turmeric and adjust the salt. Cover with a lid and let it simmer till the potatoes are done.

Add the soaked mango pieces along with the water used for soaking. Simmer for 3-4 mins.

Remove from the flame and garnish with the chopped cilantro.

Serve hot or warm with steamed rice.


Tuesday, February 21, 2017

Fish Head Masala ( Fish Head cooked in Typical Punjabi Style )

Food innovations are all about following one's instincts and cravings. And breaking all those rules can sometimes lead to delicious results. Most of my signature recipes are lessons in sheer craziness and yet they are delectable without a doubt. This Sunday my family had to put up with yet another episode of madness when I decided to cook the much revered Rohu fish head in a Punjabi style gravy topped up with a dash of Chinese flavoring.

Needless to say, husband had his reservations. He argued that the most prized part of the Rohu's anatomy could have been put to better use. "With a plethora of Odia recipes available, what is the need to try something else ?", he put forward his views. But I had become smitten by another recipe posted by a dear friend on Facebook and I just had to try this variation. The Chinese bit was my addition as I did not want a dominant 'garam masala' flavor. And the final product turned out to be drool-worthy.

Read on for the recipe -


















Preparation Time - 35 mins

Ingredients -

  • 1 Fish head ( big one cut into two halves )
  • 1 Fish Tail 
  • 1 mediun sized potato
  • 1 medium sized onion
  • 1 tsp ginger paste
  • 1 tsp garlic paste
  • 1 bay leaf
  • 3 cloves
  • 2 inch cinnamon
  • 6-7 peppercorns
  • 1 large country tomato 
  • 1/2 tsp chili powder
  • 1/4 tsp coriander powder
  • 1/2 tsp turmeric
  • 1 tsp soy sauce
  • 1/2 cup finely chopped spring onions
  • 1-2 slit green chilis
  • 1-2 finely chopped garlic cloves 
  • salt to taste
  • 3 tsp oil


Preparation - Marinate the fish head and tail with 1/4 tsp turmeric and salt . Let it stand for 15 mins.

Grind the onion to a fine paste and keep aside.

Puree the tomato and keep aside

Cooking - Heat 2 tsp oil in a non-stick . Add the fish head and tail and fry for 7-8 mins . Then lightly crush the fish head so that it turns up a little more crisp. The whole process should take about 15 mins on a medium flame. Remove and keep aside.

Peel and cut the potato into 4 parts. Add it to the same wok and fry till they turn light brown on the sides. Remove and keep aside.

Add the remaining oil to the wok. Add the whole spices and fry till fragrant.

Add the ginger and garlic paste and cook for 2-3 mins.

Add the onion paste and cook to a light brown.

Finally add the tomato puree with the soy sauce and remaining powdered spices. Cook till oil starts to leave the sides.

Add the fried fish head, tail and potato pieces. Saute for 1-2 mins before adding 1 cup hot water. Cover and let cook for 6-7 mins or till potatoes are done.

Now add the chopped garlic and spring onions. Simmer for a minute.

Remove from the flame and serve hot with steamed rice or rotis !!




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