Tuna Cutlets

Tuna is a delicious, inexpensive and nutritious food so it is good to include it in our diet chart.

Here is a recipe for making cutlets using Canned Tuna Fish. Since it is easy to make from canned fish which are easily available in most of the grocery stores, it is one of my favorites.

These cutlets make an excellent appetizer. You can also place it on a bun and have it as a Burger.

Ingredients:

• 2 cans of tuna in water (Chunk Light Tuna in water 5oz.each)
• 2 potatoes boiled and mashed
• 1 small onion chopped fine
• 1 tsp grated ginger
• 2 tbsp cilantro leaves chopped fine
• 2 green chilies chopped fine
• 1 tbsp lemon juice
• 2 tbsp corn flour
• ½ tsp garam masala
• Salt to taste
• Oil to shallow fry

Method:

• Drain water from tuna and marinate in 1 tbsp of lemon juice for 15 minutes.
• In a big bowl take mashed potatoes, chopped onion, grated ginger, chopped green chilies, chopped cilantro, garam masala, salt and corn flour.
• Add marinated Tuna and mix well.
• Divide the mixture into equal portions and shape into flat round cutlets. Roll each cutlet in bread crumbs or corn flour or semolina.
• Heat 2 tbsp of oil in a frying pan and shallow fry these cutlets on medium heat. Turn the cutlets and add more oil if needed. Fry until they are light brown and crispy.
• Garnish with onion, cucumber and serve hot with ketchup or chutney.

Do You Know?

Tuna is a salt water fish from the family Scombridae.

It is an oily fish, and therefore contains a high amount of Vitamin D and omega-3 fatty acids. It is rich in protein also.

Tuna is canned in edible oils, in brine, or spring water. A can of tuna in oil contains about theAdequate Intake (AI) of the US Dietary Reference Intake of vitamin D for infants, children, men, and women aged 19–50 - 200 IU.

Fish Curry

This tasty fish dish is simple to make. Serve it with hot rice or roti (Indian Flat Bread).

Ingredients:

• 1 pound (any fish with firm, white flesh) cut into medium thick slices
• 1 medium onion
• 1 tbsp ginger paste
• 1 tbsp garlic paste
• 2 tbsp tomato paste
• 1 tsp red chili powder
• 1+1 tsp turmeric powder
• 1 tbsp coriander powder
• 1 tsp garam masala powder
• 8 tbsp of cooking oil
• 1+1 tbsp lemon juice
• 1 tbsp chopped coriander leaves
• Salt to taste

Method:

• Mix 1 tsp salt, 1 tsp turmeric powder and 1 tbsp lemon juice in a bowl. Rub this mixture over fish pieces. Spread the fish pieces out in a single layer in a large plate. Set the plate at a tilt and leave it tilted for 2-3 hours. As water accumulates at one end, discard it.
• Heat the oil in a frying pan and fry the fish pieces gently for 3-4 minutes. Drain the fish on absorbent kitchen paper and set aside.
• Chop one onion finely and grind the other one.
• Add the chopped onion to the remaining oil in the pan and fry until golden.
• Add all spices (red chili powder, turmeric powder, coriander powder, garam masala powder) and cook stirring for 10-15 seconds.
• Now add the ground onion, garlic, ginger and tomato puree and 2 tbsp of water. Fry the mixture until the ghee starts to separate.
• Add 1 cup of water and salt to taste. Bring the mixture to the boil. Add fried fish pieces. Reduce the heat and simmer for about 5 minutes. Sprinkle 1 tbsp lemon juice.
• Garnish with chopped coriander leaves.
• Serve the fish curry hot with rice or roti (Indian Flat Bread).

Do You Know?

Fish is a fantastic, healthy and versatile source of zinc and the omega-3 fatty acids, both of which will give your health a boost this winter.

Many people are more susceptible to depression in the colder months. But a growing number of studies show that omega-3 fatty acids play an important role in preventing and lifting depression.

Fish Kebabs

This is an excellent appetizer. Stir fried Fish Kebabs can be had with green salad.

Ingredients:

• 1 pound Fish
• 1 tbsp besan (Gram flour) or corn flour
• 1 cup breadcrumb
• 1 tbsp garam masala
• 1 tbsp Garlic paste
• 1 tbsp Ginger paste
• 2 tbsp crispy fried onion slices crushed
• 2 tbsp lemon juice
• 2 tbsp chopped cilantro
• 2 green chilies finely chopped
• · 1 egg
• Salt to taste
• ¼ cup Cooking oil to fry kebabs

Method:

• Smear and rub fish pieces with turmeric powder and salt. Wash it after 5 minutes.
• Keep the fish over a pan of hot water for steaming (about 10 minutes). When fish turns soft, remove from heat. Drain off excess water completely. Remove bones.
• Now add besan, ginger garlic paste, crushed crispy fried onion, lemon juice, chopped cilantro, green chilies, 1 tbsp cooking oil and salt to the fish in a bowl. Mix well. Soak the bread slice in water and squeeze. Add this to the fish.
• Divide fish dough into equal portions. Take each portion on your palm and roll into a ball, and then flatten it slightly.
• Take the beaten egg. Dip the kebab pieces in beaten egg and roll in breadcrumbs.
• Heat 2 tbsp. cooking oil in the frying pan.
• Add the coated kebabs to the frying pan, and fry until brown. Turn over to fry the other side. Fish kebabs are now ready.
• Serve with chutney and onion rings

Do You Know:

Fresh fish is a highly perishable food product It can be kept unpreserved for only a short time.

For short term preservation, fresh fish are filleted and displayed for sale on a bed of crushed ice or refrigerated.

Long term preservation of fish is done in a variety of ways. The oldest and still most widely used techniques are drying and salting. Fish such as salmon, tuna and herring are cooked and canned.

Parasites in fish are a natural occurrence and common. Parasites are a concern when consumers eat raw or lightly preserved fish such as sashimi, sushi. It is important for consumers to be aware of the risk of eating lightly preserved fish.. To kill parasites raw fish should be frozen to an internal temperature of −20°C (−4°F) for at least 7 days. It is important to note that home freezers may not be cold enough to kill parasites

Tilapia Tomato Curry

Here's a spicy, tasty, truly delicious tilapia recipe. Serve it with naan or piping hot plain boiled rice.

Ingredients:

• 2 pounds Tilapia fillets cut into 2" thick slices
• 6 tbsps cooking oil
• 1 tsp paanch phoran
• 6-8 curry leaves
• 2 large onions ground to a paste
• 2 tbsp ginger paste
• 2 tbsp garlic paste
• 1 tbsp green chili paste
• 4 large tomatoes ground to paste
• 1 tbsp red chili powder
• 1 tbsp coriander powder
• 2 tsp turmeric powder
• 1 tbsp fish curry powder
• Salt to taste
• 5 tbsp lemon juice
• 1 tbsp dry fenugreek (methi)leaves
• Chopped coriander to garnish

Method:

• Rub 2 tbsp lemon juice, 1 tbsp salt and 1 tsp turmeric powder on fish. Marinate fish for 10-15 minutes. This will help the fish maintain its color and add to its flavor.
• Heat the oil in a wide heavy-bottomed pan and add the paanch phoran and curry leaves. When they stop spluttering, add the onion paste and fry till light brown.
• Add the ginger and garlic pastes and fry for 3-4 minutes.
• Add the tomato paste and green chili paste; fry for 3-4 minutes. Add red chili, turmeric, coriander and fish curry powders along with salt; fry till the oil begins to separate from the masala.
• Add 2 cups of hot water and bring the gravy to a boil and then simmer. Mix in lemon juice.
• Gently add the fish to this gravy. Add methi (fenugreek) leaves after crushing the leaves between your fingers.
• Cook till fish is done. Remember Tilapia takes less time in cooking as compared to other fishes.
• Garnish with chopped coriander and serve hot with naan or plain boiled rice

Tips:
Before adding the herbs to the food, crush the leaves between your fingers. This helps in releasing volatile oils and increases the herb's flavor.
When cooking in the Crockpot, add dried herbs (and fresh herbs too) at the end of cooking time. Long, slow cooking times can diminish the herb's intensity.
Mix all five spices of panch phoran in equal amounts.

Do You Know:
Panch phoran (also known as Bengali five-spice) is an Indian spice blend typically consisting of five whole spices in equal measure:
Fenugreek (methi)
Nigella seed (kalonji)
Mustard seeds (rai)
Fennel seed (saunf )
Cumin seed (jira)

Tangy Fish Fry

Fish is cooked in chili garlic sauce. Chili garlic sauce is hot tomato sauce and fish cooked in it is very tasty and very easy to make.

Ingredients:

• 1 big fillet of Cat Fish
• 4 tbsp Chili Garlic Sauce
• 1 tsp soya sauce
• 1 tbsp corn flour
• Salt to taste
• Pinch of Red food color
• 2 tbsp lemon juice
• 2 tbsp of cooking oil

Method:

• Wash the fish thoroughly and place it in a dish.
• Now mix chili garlic sauce, soya sauce, corn flour, food color and salt in a bowl. Pour this masala mix on fish. Allow to marinate for 10 minutes.
• Heat the oil in a non stick pan. The pan should be big enough to accommodate the fish fillet without getting folded.
• Add fish and fry one side of it for 2-3 minutes on moderate heat, till the fillet is golden and crispy.
• Turn the fish carefully and fry the other side same way. Do not turn the fish more then once otherwise it will break.
• Cover the pan and cook till fish is tender.
• Carefully transfer in a serving dish, drizzle lemon juice and garnish with onion rings.

Do You Know:

Red chili powder imparts a rich flavor and color to the curries mainly in India and Pakistan.
Chilies have two characteristic - One is their color because of the pigment called Carpathian in it and second is the biting pungency because of capsaicin. On the basis of this the verities differ and so it’s dim and strong flavors.
Red chilies contain high amounts of vitamin C and carotene ("pro vitamin A").

Fish Curry in Pasta Sauce

Try this quick recipe and enjoy the cat fish with flavours of onion, tomato and basil.

Ingredients:

• 1 lb cat fish fillet
• 2 medium Onions chopped finely
• 1 tsp garlic paste
• 1 tsp ginger paste
• 1 cup pasta sauce ( tomato and basil)
• 2 tbsp fish curry masala
• Salt To Taste
• ½ cup cooking oil

Method:

• Cut the fish into medium-sized pieces.
• In a bowl marinate the fish in ginger garlic paste, fish curry powder, pasta sauce and salt for 10 minutes.
• Heat oil in a pan and fry the fish pieces ( take out from the marinade) gently. Drain the fish on absorbent kitchen paper and set aside.
• Add the chopped onions to the oil in the pan and fry until golden. Add marinade and fry till oil starts to separate.Add fried fish and cook stirring for about a minute.
• Cover the pan and simmer on low heat, stirring occasionally, till the fish is tender. If required add 3-4 tbsp of water.
• Serve the fish curry hot with rice or roti ( Indian flat bread)

Do You Know:

Catfish are named for their prominent barbels, which resemble cat’s whiskers. Catfish have no scales; their bodies are often naked. In some species, fish breathes through its mucus-covered skin.
Catfish is also high in Vitamin D

Jalapeno Fish fillets

Try this recipe, jalapeno flavoured fish fillet, you will be amazed.

Ingredients:

• 1 lb Cat Fish fillets
• 4 tbsp Green jalapeno sauce
• 1 tsp soya sauce
• 1 tbsp ginger garlic paste
• 2 egg white
• 4 tbsp corn flour
• Salt to taste
• Pinch of Red food color
• 10 pieces of pickled hot jalapeno pepper sliced
• 2 tbsp lemon juice
• 2 cup cooking oil for frying

Method:

• Wash the fish thoroughly and cut into long strips of about 1 cm thickness.
• In a bowl mix jalapeno sauce, soya sauce, ginger garlic paste, egg white, corn flour, food color and salt. Add fish fillets and mix well.
• Heat the oil in a wok.
• Fry fish fillet until golden and crispy on a moderate heat. Drain the fish on absorbent kitchen paper and set aside.
• Dip the pickled sliced hot jalapeno pepper in the leftover marinade and fry them just like fish fillet.Take them out on the absorbent kitchen paper.
• Serve fish fillet hot in a plate, drizzled with lemon juice and garnished with fried pickled jalapeno and lemon slices.

Do You Know?

Most of us love the jalapeno (and other beautiful peppers) because of the little “kick” we get when we take a bite of one. Sure, as far as taste is concerned, jalapenos are delicious, but that blast of spiciness that bursts in your mouth and ravishes your tongue is a powerfully added bonus, making hot peppers among the greatest flavors in the world.

That spiciness we all love and crave comes from a compound called capsaicin that is found in all hot peppers. Interestingly enough, capsaicin is found in no other plant than the chili pepper. A single drop of this substance combined with 100,000 parts water is still noticeably spicy.

Isn’t that great!