Category: 3. Our Fish recipes

Ingredients:

• Fish (sliced) ½ kg
• Garlic 8 cloves
• Green chilies 2
• Lemon juice ¼ cup
• Chopped coriander leaves ¼ cup
• Curry leaves 4-6
• Chili powder 1 tsp heaped
• Coriander powder 1 tsp
• Cumin roasted & crushed ½ tsp
• All spice powder ½ tsp
• Tandoori masala 1tsp
• Orange color a pinch
• Salt 1 tsp
• Corn flour 1 tbsp
• Gram flour 1 tbsp
• Semolina 2 tbsp
• Oil for deep frying

METHOD:

Grind together garlic, chopped coriander, green chilies, curry leaves, lemon juice, chili powder, coriander powder, cumin powder and allspice, tandoori masala, color and salt, grind to a fine paste and apply on fish, marinate for at least 30 mins. In a plate mix corn flour, gram flour, semolina, pinch of salt, little chopped coriander, mix well keep aside. Now roll fish pieces nicely in the prepared flour, deep fry in fry pan till golden, serve with green chutney.

Ingredients:

• Fish ½ kg
• Salt, black pepper 1-1/2 tsp
• Sirarcha sauce 2tbsp
• Lemon juice 2tbsp
• Crushed garlic 1tsp
• Oil 2tbsp
• Lemon sliced 5-6

Ingredients For Mango Salsa:

• Mango cubes 1cup
• Lemon juice 1tbsp
• Red pepper crushed 1tsp
• Jalapeño pepper 2tbsp
• Brown sugar 2tbsp

Method:

In a bowl add fish and all the spices and leave it for over night . now bake it in the pre heated oven , for mango salsa mix all the ingredients . lastly serve the fish with salsa .

Ingredients:

• 4 tilapia fillets (6 ounces each)
• 1 tablespoon reduced-fat mayonnaise
• 1 tablespoon lime juice
• 1/4 teaspoon grated lime zest
• 1/2 teaspoon salt
• 1/4 teaspoon onion powder
• 1/4 teaspoon pepper
• 1/2 cup panko bread crumbs
• Cooking spray
• 2 tablespoons minced fresh cilantro or parsley

Directions

1. Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray.
2. Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.

Nutrition Facts:

1 fillet: 186 calories, 3g fat (1g saturated fat), 84mg cholesterol, 401mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.

Ingredients:

• Fish cubes 500 gm
• Oil ¼ cup
• Ginger & garlic paste 1 tbsp
• Tomato puree ½ cup
• Yogurt 2 tbsp
• Salt to taste
• Fenugreek seeds 1 tbsp
• Red chili crushed 1 tbsp
• Black pepper crushed ½ tsp
• White cumin crushed 1 tsp
• Coriander crushed 1 tsp
• Fenugreek 1 tsp
• Cream 1 tbsp
• Butter 1 tbsp
• Green chilies julienned 2 to 3
• Coriander chopped 1 tbsp
• Ginger julienne for garnish

METHOD:

Heat oil add fenugreek, cook well. Add ginger garlic paste fry fish well, remove. Add tomato puree, yogurt and all spice cook well till gravy becomes thick. Add butter, cream, green coriander and green chilies cook well. Add fish cook for 1 minute, remove and garnish with ginger.

Ingredients:

• Fish ½ kg
• Garlic paste 2 tsp
• Dried fenugreek 1 tbsp
• Red chili powder 1 tsp
• Lemon juice 2 tbsp
• Salt 4 tbsp
• Fish masala 1-1/2 tbsp
• Gram flour 4 tbsp
• Oil (for frying) as required

Method:

In fish dried fenugreek, red chili powder, garlic paste, lemon juice, fish masala, salt and gram flour mix and leave 2 hours for marination. then heat oil and fry fish. finally remove and serve hot.

Ingredients

• Boneless fish ½ kg
• Yogurt 2 cup
• Onion 1 
• Big green chili 8 to 10
• Crushed red chili 1 tbsp
• Crushed ginger 1 tbsp
• Crushed garlic 1 tbsp
• Aniseed 1 tsp
• White cumin 1 tsp
• Nigella seed ½ tsp
• Mustard seed ½ tsp
• Fenugreek seed ¼ tsp
• Red chili powder 1 tbsp
• Dry mango 1 tbsp
• Cumin powder 1 tsp
• Oil 4 tbsp
• Salt to taste

Method:

First sprinkle salt on ½ kg boneless fish and fry then and put it on a side. In little yogurt add 1 tbsp red chili powder, 1 tbsp dry mango, 1 tsp cumin powder and salt to taste to mix. Then mark cut in 8 to 10 green chilies and fills the yogurt mixture in it. In a pan add 1 tbsp crushed garlic with 1 onion to stir fry for 2 to 3 minutes. In a mixing bowl add 2 cup yogurt, 1 tbsp crushed red chili, 1 tsp aniseed, 1 tsp white cumin, ½ tsp onion seeds, ½ tsp mustard seed, ¼ tsp fenugreek seed and salt to taste to mix and suate. Then add as required water and cover the lid to simmer. When gravy turns thick add fried fish and dish it out. Achari fish is ready.

Ingredients:

• Fish fillet ½ kg
• Oil as required

For The Marinade:

• Thick yoghurt 2/3 cup
• Ginger (grated) 2”
• Garlic (minced) 1clove
• Green chilies 3
• Tikka masala 3 tbsp
• Salt 1/2 tsp

For The Yoghurt Sauce:

• Yoghurt 1/2 cup
• Fresh Dill 2 tbsp
• Garlic (peeled) 1 clove
• Salt to taste

To Serve:

• Baby spinach leaves 1 cup
• Onion (sliced) 1
• Fresh dill few sprigs
• Tortillas (quartered) as required
• Lemon wedges as required

Method:

Blend the marinade ingredients until smooth. Marinate the fish and cover with cling wrap and place in the fridge for at least an hour. Blend the yoghurt sauce ingredients until the garlic is well incorporated. In a hot grill pan, drizzle oil, cook the fish until nice char marks on both sides. Once cooled, chop the fish up into bite-sized pieces. To serve, lay out the tortillas. Along the middle of each tortilla, place a few spinach leaves, then some fish. Top with yoghurt sauce, onions, dill, then lemon juice.

Ingredients To Marinate:

• Boneless fish fillet ½ kg
• Salt 1tsp
• Crushed black pepper 1tsp
• Paprika 1tsp
• Garlic paste 1 tsp
• Frozen mixed vegetables 1 cup

Ingredients For Sauce:

• Coriander leaves ½ bunch
• Garlic crushed 1tbsp
• Lemon juice 2tbsp
• Olive oil 2tbsp
• Tomato puree 2tbsp
• Cream ½ packet

Method:

Marinate fish with with salt, crushed black pepper, paprika, garlic paste (all 1 tsp each)now , grill in fry pan, remove in a platter, make creamy coriander sauce, blend, pour this sauce on top of the remaining fish, serve with sautéed frozen mixed vegetables.

Ingredients:

• 1/2 cup all-purpose flour
• 1/2 teaspoon salt
• 1 large egg, lightly beaten
• 1/2 cup 2% milk
• 1 cup panko bread crumbs
• 1/2 teaspoon seasoned salt
• 1/4 teaspoon pepper
• 8 ounces cleaned fresh or frozen calamari (squid), thawed and cut into 1/2-inch rings
• Cooking spray

Directions:

1. Preheat air fryer to 400°. In a shallow bowl, combine flour and salt. In another shallow bowl, whisk egg and milk. In a third shallow bowl, combine bread crumbs, seasoned salt and pepper. Coat calamari with flour mixture, then dip in egg mixture and coat with bread crumb mixture.
2. In batches, place calamari in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook 4 minutes. Turn; spritz with cooking spray. Cook until golden brown, 3-5 minutes longer.

Air Fryer Cook Times

In our testing, we find cook times vary dramatically between brands of air fryers. As a result, we give wider than normal ranges on suggested cook times. Begin checking at the first time listed and adjust as needed.

Nutrition Facts:

1 piece: 11 calories, 0 fat (0 saturated fat), 10mg cholesterol, 28mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 1g protein.

INGREDIENTS:

• 500g ling (or other firm white fish)
• 1 cup (50g) panko breadcrumbs
• 2 cups (80g) cornflakes, crushed
• ½ cup (75g) plain flour
• 2 eggs, beaten
• 1 tsp fennel seeds, toasted and crushed
• 1 tsp chilli flakes
• Sunflower oil to shallow fry
• Lemon wedges and green salad to serve

TARTARE YOGHURT

• 1 Lebanese cucumber, deseeded and chopped
• 1 cup (280g) thick Greek-style yoghurt
• 2 tbs finely chopped dill
• Extra virgin olive oil to drizzle

METHOD:

• 1.Cut the ling into 2-3cm thick slices.
• 2.Combine the panko and cornflakes in a bowl, then place the plain flour and eggs in separate bowls and season each.
• 3.Coat each piece of fish in the flour, then the egg, and finally the cornflake mixture. (For the adults, add fennel seeds and chilli flakes to the cornflake mixture.)
• 4.Heat 1cm oil in a frypan over medium-high heat. In batches, cook the fish for 2 minutes per side or until golden and cooked through. Drain.
• 5.For the tartare, combine ingredients, season and drizzle with oil. Serve fish fingers with tartare, lemon and green salad.