Healthy Living India's Top Five quick and healthy seafood recipes. Cooked with minimum oil and low salt, these seafood recipes are excellent for quick week-night cooking, as well as delicious Sunday menus.
1. Top 5 Quick and Healthy
Seafood Recipes
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2. Basa in Coconut Curry
Ingredients:
Basa fillets - 500 gm
Onion - 1 medium - blended
Tomatoes - 1 medium, blended
Ginger paste - 1/2 tsp
Garlic paste - 1/2 tsp
Pas phoron - 1 tsp
Curry leaves – Abt 20 if small
Red chilli powder - 1/2 tsp
Turmeric - 1/2 tsp
Salt - 1 tsp
Cumin-Coriander powder - 1 tsp
Coconut milk - 220ml
Method:
Sear the fish pieces for 1 min on each side with 1 teaspoon oil.
In a wide pan, fry the pas phoron and 1/2 the curry leaves. When they start
spitting, add the onion, ginger and garlic pastes and fry for about 30 seconds.
Add the masalas, salt and tomatoes. Add 1/2 cup water and fry till it starts drying
around 3 minutes.
Add the coconut milk and bring to a boil. Crush the remaining curry leaves and
add along with the fish. Simmer for 10 mins.
3. Fish Pulimunchi
Ingredients:
Fish: Surmai - 500gm
Onions: 2 medium diced fine
Tomatoes: 3 medium
Chillies: 4 diced
Red Chilli Powder: ½ tsp
Salt: 1 tsp
Olive oil: 1 tsp
Fish Pulimunchi Masala: 2 tsp
Tamarind and Date Chutney: 2
tsp
Method:
Heat the oil and cook the onions till they’re brown.
Add everything except the fish and cook till the tomatoes become
mushed up (should not take more then 10 minutes to the end of this step)
Add the fish and fry till the water is gone – another 5 minutes tops.
4. Kerala Prawn Curry
Ingredients:
Prawns - 500 gm
Onion - 1 small
Tomato - 1 medium
Green chillies - 2
Ginger and garlic pastes - 1 tsp each
Mustard seeds - 1 tsp
Curry leaves - 12
Coriander powder - 1 tsp
Red chilli powder - 1 tsp
Salt - 1 tsp
Red chillies – 2 - slit down the middle
Coconut milk - 150 ml
Water - 1 cup
Method:
Puree the onion, tomato, green chillies, ginger and garlic pastes.
Fry the mustard seeds and curry leaves.
When they start spluttering, add all the pastes, powders, salt and red chillies.
Fry for 30 seconds, add water, bring to a boil & simmer covered for 10 mins.
Uncover and stir in the coconut milk.
Add the prawns, bring the heat back up for 3 minutes.
Switch off the flame and serve immediately.
5. Chilli Honey Garlic Fish
Ingredients:
Pomfret – or which ever fish you like –
500gm
Chilli Powder – 1 ½ teaspoon
Honey – 2 teaspoons
Garlic – 2 teaspoons
Tomato – 2 medium diced fine
Corn flour – 2 tablespoons
Olive oil – 2 tablespoons
Method:
Coat the fish in corn flour and pan fry them (5 minutes on each side).
Keep the fish aside.
Add chilli powder, honey, garlic, tomatoes and olive oil, to a flat pan, and fry for
2 minutes.
Add the pan-fried fish.
Cook for 3 minutes.
6. Shark Ambotik
Ingredients:
Shark - 500-700gm
Onion - 1 sliced
Garlic paste - 1 tsp
Ginger paste - 1 tsp
Tomato Puree - 3 tbs (or 1 tomato,
boiled and skinned)
Olive oil - 1 tsp
Red chilli powder - 1 tsp
Ground cumin powder - 1/2 tsp
Pepper - 1 tsp
Turmeric - 1/2 tsp
Salt - 1 tsp
Tamarind paste - 1 heaped tsp
Method:
Heat the oil and fry the onions till they're golden brown
Add the ginger, garlic and tomato puree and fry for another minute.
Add the spices, tamarind and maybe a cup of water.
Bring to a boil, simmer for 5 minutes uncovered
Add the shark and simmer till it's done (should take about five minutes).
