We eat a lot of Kanad Fish once a week.My husband gets it fresh from the market, all washed cleaned and cut according to our preferred sizes.There are many health benefits eating fish regularly because fish is low in fat and has a high protein level and is an excellent source of omega 3 fatty acids.More over, eating fish at least once a week can diminish the risk of various health disorders.
|Fish cooked with tomato paste|
Here's how I cook Kanad fish
2 slices Kanad ( thick slices)
1 large onion sliced
4-5 cloves of garlic chopped
a thumb size piece fresh ginger crushed
1 tomato chopped
1 teaspoon cummin seeds
1/2 teaspoon fennel seeds
A sprig of curry leaves
1 tablespoon coriander powder
1/2 teaspoon turmeric powder
2 tablespoon curry powder
1-2 teaspoon chilly powder ( according to your taste or you can skip this)
a stick of cinnamon
2 tablespoon oil
salt to taste
Juice of 1/2 a lemon
1 tablespoon tomato paste ( optional)
1 cup water
3 tablespoon coconut milk powder
(some extra tablespoons of turmeric powder to clean the fish.)
Cut each sliced Kanad into quarter.Gently Rub turmeric all over the fish pieces,wash well and rinse.Set aside .I recommend you to freeze the pieces till you make the gravy.By doing so ,the fish becomes firm and does n't break into flakes during the cooking process.
Now make the gravy-Heat the oil.Add the cinnamon stick,the cummin and fennel seeds.When they begin to cackle put the onions,ginger,garlic and cook it to a light brown colour. Next add the coriander,curry,turmeric and the chilly powder.Mix it well.Add the tomato and cook till it becomes soft.Pour in the water,salt and bring it to a boil.Take the fish off the freezer( remember you cleaned it and placed it into the freezer to get a firm texture).Put the pieces of fish in the boiling liquid and cook for about 5 minutes. (don't cover with a lid).Throw in, the sprig of curry leaves.
Then add the tomato paste ( you can skip this to get a light coloured gravy) and whisk in the coconut powder.Lastly add the lemon juice.
Enjoy this dish with rice,chappati or bread.
|Fish cooked without the tomato paste|