Fish Curries for Health

Healthy Fish Curries Recipe

Fish butter masala

Ingredients:

Fish - 350 gm
Onion - 1, sliced
Oil - as required

A.

Ginger paste - 1/2 tsp
Garlic - 1 1/2 tsp
Onion - 1, grind into paste
Cumin powder - 1 tsp
Coriander powder - 1 tsp
Garam masala powder - 1/4 tsp
Mustard - 1 tsp
Poppy seeds - 1 tsp
Tumeric powder - 1/2 tsp
Tomato sauce - 2 tbsp
Chilli powder - 1 tsp
Salt - to taste

B.

Curd - 1 tbsp
Butter - 2 tbsp
Fresh cream - 1 tbsp
Milk - 1/2 cup
Butter - 1 tsp
Green chillies - 3, chopped

C.

Onion - 1-2, sliced horizontally and separated into rings
Capsicum - 1-2, sliced horizontally
Salt - to taste
Oil - as required

Method:

Mix all the ingredients in list A. Heat oil till it smokes. Fry sliced onion until light golden and add the spices in list A. Fry well, remove from fire, and combine with the ingredients in list B. Rub the fish well with this spice mixture and leave it aside for one hour. Bake till the fish is cooked and the liquid dries up. The spice paste should coat the pieces of fish and the oil should float on top. Heat a little oil/butter and fry the capsicum rings with a little salt. When the capsicum is cooked, add onions and stir fry for a few seconds till the onion is crunchy. Sprinkle the fried capsicum and onion rings on top of the fish just before serving.

Hilsa fish special

Ingredients:

Hilsa fish - 350 gms
Mustard - 3 tbsp
Green chillies - 6, chopped
Curd - 2 tbsp
Turmeric powder - 1 tsp
Salt - to taste
Oil - as required

Method:

Grind mustard into a smooth paste with three green chillies and salt (to reduce the bitterness). Mix the mustard paste with curd, turmeric, a cup of water and enough oil. Don't heat the oil. Mix it well with the pieces of raw fish and the remaining three green chillies. Transfer to a baking dish and bake in a pre heated oven for 20 minutes. Before serving, sprinkle one table spoon of oil over the hot fish. Serve with rice.

Fish head with spinach curry

 Ingredients:

Fish head - 4
Spinach - 250 gms, chopped
Masoor dal - 1 1/2 cup
Tomato - 2, chopped
Salt - to taste
Turmeric powder - 1/2 tsp
Oil - as required
Panch phoran (a mixture of cumin, onion seed, thymol (ajwain), aniseed and fenugreek) - 1 tsp
Green chillies - 2 chopped
Red chilli -1 broken into bits
Onions - 2 chopped
Ginger paste and garlic paste - 1 1/2 tsp each
Pepper powder - 1/2 tsp

Method:

Rub pieces of fish head with salt and turmeric. Heat oil and deep fry the fish heads and remove from oil. Pressure cook the fried fish heads with dal, tomatoes, salt, water and turmeric and remove from the oil.
Heat oil. Put in panch phoran, chillies and add onions, ginger-garlic pastes and pepper powder. Fry till onions are golden. Pour in dal, cover and boil on high heat for 10 minutes. Serve with rice.

Green fish curry

Ingredients:

Fish - 350 gms
Thick paste of curry leaf - 1/2 cup
Paanch phoran and turmeric powder - 1 tsp each
Onions -2, chopped
Oil to fry
Ginger and garlic pastes - 2 tsp each
Bay leaves - 4
Potato -2, boiled and mashed

Method:

Rub the fish pieces with salt and 3/4 tsp turmeric. Heat oil till it smokes. Fry the fish pieces until light golden brown on both sides. Remove from oil. Splutter paanch phoran, stir in onion, ginger-garlic pastes and bay leaves.
Fry till the onions are golden. Put in curry leaves paste, boiled and finally mashed potato, salt and fry for a while. Pour in hot water and the remaining 1/4 tsp of turmeric