Rich in omega-3 fatty acids, eating fish can boost your heart health. Lucky for those of us who do love our seafood, this dish uses quite a number of fish pieces, a little less oil and spices, and does not compromise on taste at all. The key ingredient of this dish is the pomfret fish, but you could substitute it with a fish of your choice in case the pomfret isn't easily available.
So here's a very simple fish preparation for those who often run short of time to whip up a tasty meal...
Preparation time: 10 minutes
Cooking time : 20 minutes
- 500 gms pomfret fish
- ½ tsp turmeric powder
- 1 tsp black pepper powder
- Salt to taste
- 4 medium-sized onions
- 2 tomatoes
- 4 green chillies
- 1 piece of one inch ginger
- 4 cloves garlic
- 1 tbsp coconut oil
- 2 sprig curry leaves
- ¼ cup water
Step 1: Clean the fish thoroughly and make a deep slit in the fish for the marination to permeate
Step 2: Marinate the fish with item number turmeric powder, salt and black pepper powder. Keep it in the fridge for 30 minutes.
Step 3: Chop the onions and tomatoes, slit the green chillies through the middle and crush the ginger and garlic together. Keep them aside in separate bowls.
Step 4: Heat a thick-bottomed clay pot on a medium-high flame. Add in the chopped onion and stir it continuously. Once the onion slices become hot, add a tablespoon of coconut oil and sauté it till it turns translucent.
Step 5: Add the slit green chillies and stir for few seconds. Next, add the crushed ginger and garlic mix and stir for another few seconds. Add salt to taste.
Step 6: Add half the portion of the chopped tomatoes and mix it well. Cover the pot with a lid and cook it for about 3 minutes on a low flame.
Step 7: Add the curry leaves, and then place the marinated fish on top of the cooked gravy. Add the remaining chopped tomato pieces on top of the fish and pour ¼ cup of water.
Step 8: Close the pot with its lid once again and cook it on a low flame for about 10 to 12 mins. Turn the fish to the other side at regular intervals so that the spices blend well.
Step 9: You can add 150 ml of coconut milk (100 ml of thick coconut milk and 50 ml of water) into the pot to thicken the gravy.
Note: After adding the coconut milk, make sure to not bring it to a boiling point. This preparation can be made with sardines, pearl spot fish or with mackerels.
Step 10: Serve and eat with steamed rice or rotis (flatbreads)