FISH
Fish is a great source of Omega 3 and here you'll find lots of great fish recipes of the Indian style. There are some lovely fish dishes you cannot resist. Anyone who thinks cooking with fish and seafood is too difficult check out this collection of our fish recipes. Fish is highly nutritious and is very beneficial for heart and eyes. Fish is a staple diet of number of regions of India such as Bengal, Maharashtra, Goa, and South India, particularly Tamilnadu and Kerala. Fish is a very healthy food that cannot be eaten by the young and the old alike. Most fish are low in fat and cholesterol and a good source of protein, which makes them a good choice for a healthy diet. Our bodies require a certain amount of protein daily and the body does not store protein so we need to replenish it in our daily diet. All fish are a good source of B vitamins and oil-rich fish are a good source of vitamins A and D. Many fish also provide a good source for calcium. Oil-rich fish, such as salmon, trout, mackerel, herring and sardines, are an excellent source of Omega-3 fatty acids, which are essential to our diet. Omega-3 fatty acids cannot be manufactured by the body so it is important that we bring them into our diet and eating oil-rich fish provides the Omega-3 fatty acids we need.
Some of the benefits of eating fish are:
- Reduces the risks of heart attacks.
- Makes the blood flow easier through the body, thus reducing blood pressure.
- It helps the heart beat steadier and reduces the chances of suffering from a stroke.
- It can help prevent cancer cells from developing to the tumour stage.
- It is also thought to reduce the inflammation in rheumatoid arthritis patients.
- Omega-3 fatty acids can also help in development of the brain, nerves and eyesight.
Fish is a good food for a low fat diet. It is low in calories and many types of fish do not contain any unsaturated fat.
FISH MUSSELS 
Ingredients
- 2 1/4lbs (1k) mussels, scrubbed and bearded
- 1 inch (2.5cm) piece fresh ginger, peeled and chopped
- 8 cloves garlic, peeled only
- 12 fl oz (350ml)water
- 4 tbspns oil
- 8 oz (225g)chopped onions
- 2 fresh green chillies, finely sliced
- 1/2 tspn turmeric
- 2 tspns cumin
- 1/2 tspn salt
Method
AMRITSARI MACHILI
Ingredients
- 1 lb fish fillets (pomfret or seer)
- 2 1/2 tsp ajwain
- A pinch of chat masala
- 3/4 cup rice flour
- 20g ginger
- 20g garlic
- Fresh mint leaves (few chopped for the marinade and few for garnishing)
- 3 tsp red chili powder
- 2 tsp roasted cumin powder
- A few drops of orange color
- 1/2 tsp pepper
- 2 green chilies
- 3 tbsp lemon juice
- Salt to taste
Method
- Make paste of ginger, garlic, green chilies, all spice powders, salt along with color.
- To this add rice flour with little water making a thick batter. This becomes the marinade.
- Clean the fish and cut into pieces. Rub with lemon juice and keep aside for half an hour.
- Put these pieces in the marinade and allow to stand for about 20-30 minutes.
- Heat oil in a kadai and fry fish pieces.
- Garnish with fresh mint leaves.
FISH PULAO
Ingredients
- 400g basmati rice
- 500g boneless fish
- 115g onions paste
- 5g ginger
- 2 green chilies paste
- 10g pepper corns
- 1/2 tsp turmeric
- Salt to taste
- 50g ghee or butter
- 250g oil
- 50g potatoes
Method
- Cut the fish into pieces and mix with onions paste, salt, green chilies paste, pepper powder. Deep fry in oil until golden brown and remove without any oil.
- Heat ghee in a pan, fry rice with potatoes, turmeric and ginger for few minutes.
- Add sufficient water to the rice and cook until three-fourth of the rice is cooked.
- Then add fish pieces, mix well and cook the rice until it is done.
- Serve with any gravy curry.
GOAN MUSSEL PULAO
Ingredients
- 2 cups rice
- 1 cup mussels
- 1 big onion, finely chopped
- 1 tomato, chopped
- 1" cinnamon
- 4 cloves
- 4 cardamoms
- 3 red chilies
- 1/4 tsp turmeric
- Salt to taste
- Chopped cilantro for garnishing
Method
- Heat oil in a pan, add the cinnamon, cloves, cardamoms, chilies and fry for 1 minute.
- Then add the onions and fry until they get golden in color.
- Now add the mussels, fry for 5 minutes and then add the tomatoes.
- Add salt, turmeric and cook for 7-10 minutes.
- Add rice, 3 cups of water and cook by covering the pan till done.
- Garnish with chopped cilantro and serve hot.
FISH CUTLETS
Ingredients
- 1 tin of tuna fish
- 1 large onion, chopped fine
- 1/4 piece ginger, chopped fine
- 3 cloves garlic, chopped fine
- 2 green chillies chopped fine
- One small bunch cilantro, chopped fine
- 1 tsp garam masala & cayenne pepper
- Salt to taste
- Bread crumbs
- 2 eggs, beaten well
- 1 large potato boiled and mashed
- half a cup of cooked peas
Method
- Fry the fish in some oil, till slightly brown, with some salt and garam masala and keep aside.
- Fry the onions till brown.
- Add the ginger and garlic and fry for a while. Add the salt and garam masala and fry some more.
- Then add the green chillies and cilantro and stir for a little while Add the onion masala from step 5, peas and the mashed potato to the fish and mix well. Shape into cutlets.
- Heat oil in a deep frying pan.
- Take one cutlet at a time, dip in egg, then dip in the bread crumbs.
- You may repeat this step for crisper cutlets.
- Deep fry the cutlets Drain them on paper towels and serve hot with an onion salad and mint / tamarind chutney.
FISH TAMARIND GRAVY
Ingredients
- Cat Fish 1 kg (after cleaning)
- Medium size Onions 4 (ground)
- Greenchillies 6 (cut length wise)
- Tamarind (two fists)
- Ginger_Garlic paste 4 tsps
- Garam masala 4 tsps
- Chilli powder 4 tsps
- Turmeric powder
- Butter milk or Curd
- Salt to taste
- Oil 200 gms
- A whole bunch of fresh Coriander
Method
- Soak the tamarind in 1/2 a glass of hot water for atleast 20 minutes.
- Make a puree of it. Meanwhile, cut the fish into fist size pieces and clean the pieces with some salt, butter milk or curd and turmeric powder (1/2 tsp) and then with water.
- Mix the fish pieces in a bowl with chilli powder, 4 pinches of turmeric powder, salt and ginger-garlic paste.
- Heat oil in a non_stick cooking dish and put the ground onion into it.
- Fry it on a medium heat till the onion becomes light brown.
- Now pour the tamarind puree, put the chillies into the dish.
- Empty the bowl of fish pieces into the dish.
- Add salt according to your taste.
- Let the gravy cook on a low heat.
- In between, keep moving the dish holding the sides of it to stir the contents.
- A wooden spatula can be used by taking care that the pieces are not disturbed much.
- Add garam masala and finely chopped coriander 2 minutes before removing the dish from the flame.
- Those who do not like the gravy to be much hot and sour, they can reduce the quantity of chillipowder, garam masala and tamarind.
FISH FRY
Ingredients
- 1 Pound any fish, but I prefer pomfret or cat fish.
- 2 tps red chilli powder
- 1 tps salt
- 1 tps turmeric powder
- 1 tps of ginger garlic paste
- 1 tps of garam masala powder
- 1/2 tps of dhania powder
- 1/2 tps of lemon juice
- oil for frying
Method
- Marinate the fish with the above powders and mix well.
- Keep it aside for 10 to 15 mins and deep fry in hot oil.
- Remember the oil should be hot at the starting and you can reduce the flameafterwards.
- Garnish it with finely chopped coriander leaves.
GINGER FISH
Ingredients
- 1/2 kg fish fillets
- 1 sprig spring onion, chopped finely
- 2 tbsp oil For Sauce
- 3 tsp grated ginger
- 2 garlic flakes
- 2 tsp soy sauce
- 1 tbsp vinegar
- 2 tbsp water
- 1 tsp sugar
- 1/4 tsp salt
- 1 tsp red chilli powder
- 2 tsp lemon juice (Make a thin paste of all the ingredients.)
Method
- Clean the fillets and make into serving pieces
- Place it in the baking dish
- Heat oil in a pan
- Add the sauce paste into it
- Simmer for 5 minutes
- Pour over the fish fillets
- Garnish with spring onion
- Bake at 350 degree F for 30 minute.
FISH AND MUSHROOM
Ingredients
- 1 kg basmati rice
- 1 kg chicken
- 3-4 onions, chopped into long slices
- 8 green chilies, sliced long
- 1 cup coconut, grated
- A pinch of saffron
- 2 cups ghee (butter) or oil
- Salt to taste
- 1 tsp chili powder
- 1 bunch cilantro, mint leaves
- 6 each cloves, cardamoms, cinnamon
- 2 tbsp coriander and khus khus seeds
- 4 garlic flakes, sliced long
- 1 cm ginger piece
- 2 bay leaves
- Few cashew nuts
Method
- Clean the fillets an cur into serving size
- Heat 2 butter in a pan, cook the fish fillets till they flake easily
- Keep warm, heat 1 tbsp butter
- Add cornstarch and stir for 3 minutes
- Add milk and stir continuously, to avoid lumps
- Add salt, oregano and black pepper
- Add mushrooms, carrot and peas
- Cook till thickened, pour over cooked fillets
- Garnish with cerely, serve with bread
Note: If the fillets are cold, warm in the oven and then pour the sauce.
GOAN FISH CURRY
Ingredients
- Fresh Fish (like Pompfret, King Fish, etc)
- Red Chilly Powder - quarter tsp (for marinating the fish)
- Turmeric powder - quarter tsp ( for marinating the fish )
- Fresh Grated Coconut - one cup
- Red Chilly Powder - half tsp.
- (depends on how hot you want the curry. If you like hot food, you may increase the quantity)
- Turmeric powder - half tsp.
- Tamarind - half inch
- Onion - one (small)
- Dried coriander seeds - 1 tsp
- Pepper - quarter tsp
- Oil - 1 tsp
- Salt - to taste
Method
- Clean the fish, wash and apply quarter tsp red chilly powder, quarter tsp turmeric powder, salt and keep aside.Cut finely half of the onion.
- Grind finely coconut , red chilly powder, turmeric powder, tamarind, half of the onion, coriander seeds, pepper.
- In a vessel, put oil and add the finely cut onion.
- When onion gets cooked, add the marinated fish and let cook with onion for 1 min.
- Then add the ground coconut mixture.
- Add little water (quantity of water depends on how thick you want the curry. But the curry taste good when it is a little thick).
- Add salt to taste.
- Remove from fire when curry boils.
KERALA FISH CURRY
Ingredients
- King Fish or (Salmon or Mahi Mahi) - 1 kg
- Chili powder - two tablespoonful
- Turmeric powder - half teaspoonful
- Fenugreek - half teaspoonful
- Mustard seeds - one tea spoonful
- Red onions - 4 cut pieces
- Garlic - 3
- Ginger - 4 pieces
- Coconut oil - 1/4 cup
- Curry leaves - 10 stems
- Salt - As required
- Tamarind.
Method
- In a frying pan , heat about a quarter of a cup of coconut oil or vegetable oil until the oil is hot enough to break a few mustard seeds in this oil.
- Now add the chopped onions, few curry leaves and split green chilies and stir fry.
- To this add a mixture of turmeric, chilli powder, water and cook .
- When the oil begins to clear add the remaining spices previously ground, half a cup of `tamarind water' and sufficient additional water to make enough gravy Cook until the gravy is thick.
- Put this aside. In a separate large frying pan, prepare a bed of curry leaves.
- Arrange the pieces of fish on this bed.
- Pour the previously prepared gravy over this, The pieces of fish should be completely covered.
- Add the remaining curry leaves and tamarind, cover with a lid and cook slowly.
- Do not stir, if necessary you can lift the frying pan by it's handle and give it a gentle rotating or rocking motion during cooking to spread the gravy evenly.
- Stop cooking when the fish pieces are cooked sufficiently and the gravy is
FISH COOKED IN COCONUT MILK
Ingredients
- 1 kg of Pomfret Fish, Cut into medium Slices
- 1cup of Coconut milk
- 1 tsp of Corriander powder.
- 1 Medium Raw Mango to be peeled off seed should be taken out and grinded to paste with 4 Hot Green Chillies.
- 1 tsp of Garlic paste or 4 Garlic Pods to be finely chopped.
- 1 tsp of Garam Masala powder.
- 2-3 Bay Leaves
- 1 tsp of Curry Leaves
- 1/2 tsp of Whole Jeera
- 1/4 tsp of Mustard seeds
- 200ml of Cooking Oil.
Method
- Heat oil in non stick kadai. In the meantime marinate the fish slices with 1 tsp salt
- Fry the pieces but not deep fry it. Remove it from the kadai and keep it aside.
- Fry the chopped onions in oil till brown in colour but it should not burn
- Add bay leaves, curry leaves, jeera and mustard seeds
- Again fry it for 2 minutes. Now add the garlic paste fry it for another 2 minutes
- Add the Mango paste in it with 1 tsp of salt. Add the coconut milk in it and slow the flame.
- Now add the fish pieces and garam masala powder in it stir
- Cover it with lid on slow flame for another 5 minutes. Simmer it for sometime and
- serve it with plain rice.
FISH SOUP
Ingredients
- 6 slices - surmai / pomfret fish
- 4 cups water
- 5-6 cloves garlic roughly pounded
- 1 tsp soya sauce
- 1 very flat spoon of sugar
- 1/2 tsp pepper powder
- salt to taste
- 1/2 cup shredded cabbage
Method
- Put all the ingredients in a vessel
- Bring to a boil .
- Simmer for about 7 mins or more.
- Make sure fish is cooked .
- Serve hot.
POMFRET FISH
Ingredients
- Mackerels- 6
- Kashmiri chillies- 12
- Black peppercorns- 8
- Garlic (peeled)-15 flakes
- Cumin seeds- ¼ tsp
- Turmeric -1 tsp
- Sugar- ½ tsp
- Tamarind - 5g
- Kosher Salt- to taste
- Apple cider/ Vinegar-as required
- Oil for frying
Method
- Clean the fish leaving the heads. Remove the fins and entrails. From head to tail, make a slit, cutting right down to the bottom of the fish on one side of the centre bone. Be careful not to cut off the side completely. Repeat the same procedure on the other side of the fish, and wash the fish well. Add salt to the insides of the fish and keep aside. Prepare the other mackerels the same way.
- Use a food processor to grind all the spices in vinegar. Use enough vinegar to get a thick smooth paste.
- Stuff the spice mix paste into each mackerel very evenly on both side and shallow fry in hot oil. If you want, you may cut off the head after frying. Leave the head intact initially to ensure that the masala does not spill out while frying.
- Fry and serve immediately along with some fresh tomato and mint salsa.