Fish is an excellent source of omega-3 fatty acids. It reduces the risk of asthma in children, cardiovascular diseases, prostate cancer, lowers blood sugar levels for those who are diabetic and good for eyesight and brain. Baked , poached , grilled and steamed are some of the healthy ways to enjoy fish.
INGREDEINTS
FOR MARINATION
Fish fillet 1
Lemon juice 2 tsp
Shallots 4-5
Cumin seeds 1 tsp
Turmeric 1/4 tsp
Pepper 1-2 tsp
Salt to taste
OTHER INGREDIENTS
Boiled baby potatoes 4-5
Green capsicum 1
Kasuri methi 1 tsp
Olive oil 1 tbsp
METHOD
Grind shallots, cumin seeds, salt, lemon juice and pepper. Apply it all over the fish and marinate for 1 hour.
Heat a non stick flat pan on medium fire. Once the pan heats up add enough oil to coat the pan. Add the fillet to the pan. The fillet should sizzle the moment they touch the pan. Cook the fillet until browned on one side for about 3- 4 minutes, flip them over and cook them until they are browned on the other side. Remove the fillet carefully into a plating dish.
In the same pan, roast the boiled potatoes and chopped capsicum.
Garnish the fillets with kasuri methi. Serve with stir fried boiled potatoes(cut in halves) and capsicum.
