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Fish is a high protein and low fat food. Oily fish is high in omega- 3  fatty acids or “good” fats and low in “bad” fats.

This is my version of fish curry. In this recipe i have shallow fried the fish and added it in a thick sauce of fried onion- garlic -tomato-cumin paste and coconut milk.

INGREDIENTS

FOR MARINATION

Seer fish                 225gm
Turmeric                1 tsp
Garlic                      5-6
Ginger                     2 inch
Vinegar/lemon       2 tsp
Salt to taste

FOR WET GRIND

Onion medium             1
Tomato big                    2
Garlic                             4-5
Cumin seeds                 1 tsp
Fenugreek seeds          1/4 tsp

OTHER INGREDIENTS

Fresh coconut milk               3/4  tea cup
Chilli powder                          1-2 tsp
Olive oil for shallow fry        1/4 tea cup
Sesame oil/gingly oil              1 tbsp

METHOD

Marinate the seer fish with ginger-garlic paste, salt, vinegar/lemon juice and turmeric for 1- 2 hour or overnight.

Heat 2 tsp sesame oil/ gingly oil in a frying pan. Add the cumin seeds and fenugreek seeds, when cumin puffs up add the onions and saute till onions turn golden colour. Add tomatoes and garlic and saute on low heat till the tomatoes become mushy. Turn off the fire. Let it cool down. Blend the ingredients into a nice paste.

Take 1 tea cup fresh coconut add 1/4 tea cup water. Blend nicely in a blender. In a muslin cloth or stainer squeeze out the coconut milk. Keep it aside.

Heat olive oil in a frying pan. Add the fish and on low to medium heat cook the fish on both sides. I have covered and cooked the fish on both sides for 3-4 minutes. Turn off the heat.

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 In a  frying pan add 1 tsp sesame oil. Add the onion tomato paste, chilli powder and cook on low heat for 4-5 minutes or until sauce is semi thick. Add the coconut milk ( 1 tea cup) and salt. Stir nicely. If the sauce/gravy is very thick add 1/2 tea cup water. Check for salt. Add the cooked fish pieces and cook on low heat for 3-4 minutes. Turn off the heat.

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 Serve hot with steamed rice/bread.

Note: pepper can be used instead of chilli powder.

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