Prepare Fish My Way

Fish are richly endowed with proteins, essential amino acids and a range of vitamins that add life to body cells. Its regular intake has been to known to reduce instances of asthma in children and minimizes the risk to cardiovascular disorders and neurological diseases in the adults. Care should be taken to give preference to the cold and deep sea water fish instead of the fresh water ones that are found to be contaminated with mercury and cadmium.

Moreover these fatty fish are exceptional for they are rich in omega 3 fatty acids and help reduce the risk to cancers of the gastrointestinal as well as that of the reproductive track. It contributes to the vitality of the brain tissue and that of the eye. It helps delay the onset of cataract, macular degeneration and other age related disorders of the eye. Omega 3 fatty acids also facilitate lowering the levels of cholesterol in the blood serum and slows down the burning of the harmful low density lipoproteins that form plaques in the inner walls of the arterial systems. The narrowing down of the blood vessels on account of this accumulation strokes and coronary heart attacks occur.

I love to prepare and eat fish. My simple recipes are

Take the streaks of any fatty fish as trout, salmon or rohu and cut it into manageable sizes as fillets.

Prepare the marinade as follows. Soak mustard seed, garlic and red chilly pods in warm water for some time. Now grind it into a fine paste. Mix salt and turmeric to taste and coat it richly over the fillets evenly. You can add lemon juice to this marinade. Now place these marinade fillets in the refrigerator for at least 3 hours to allow absorption of the mixture.

Now grill this over low to medium heat for 10 minutes. The grill should be preheated and oiled with a vegetable oil of your choice to prevent sticking. Turn only once to prevent breaking into pieces. You can carry on this procedure in the microwave oven also.

Eat as snacks with cucumber and tomato or tomato ketchup.

There is another home made fish curry that I love to eat with steamed rice.

Ingredients

Two fine cut onions

Ginger-garlic-red chilly pod paste

Tomato puree

Fine cut fresh Coriander leaves

White cumin seeds, 3-5 cloves, 5 whole black peppers, turmeric, salt to taste and garam masala.

Method

Fry medium sized fish fillets in a fry pan and place them on the kitchen oil soaking paper. Heat fresh oil and crack cumin seeds in it. Add cloves and whole balls of black pepper into it.

Add onion and fry up to light brown. To this add Ginger-garlic-red chilly pod paste. Following this add tomato puree, salt and turmeric.

To this add the fried fish and let it fry on low to medium flame. To this add some water and let it simmer for at least 15 minutes. Keep this on closed lid. After taking it off from the flame let it cook for a few minutes more before opening the lid and garnishing it with fresh cut coriander leaves and fine cut chilies.

Serve it hot with steamed rice or bread.

Rosy Vohra works for booksellers India

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