Seer Fish fry / Masala fish fry / Vanjaram Meen varuval

A delicious sea food dish with high protein content, liked by all ages ,cooked in a South Indian style following an easy recipe and relished as a starter or as a side dish with cooked rice and any kind of gravy or even with simple rasam with rice .

Being packed with vitamin D, antioxidants and omega 3 fatty acids is an ideal food important for general body health and for a healthy heart and brain. #VanjaramMeenVaruval #SeerFish #Antioxidants #Omega3

Prep work : 15 minutes

Marination : 30 minutes

Cooking : 15 minutes

Ingredients:

• Fish - ½ kg

For Marination:

• Red Chilli powder - 1 tablespoon full

• Turmeric powder - ½ tsp

• Black pepper - ½ tsp

• jeera powder - ½ tsp

• Salt - 1 tsp

• Ginger garlic paste - ½ tsp

• Lemon juice - 1 tsp

• Cooking Oil - 100 ml to fry or as required.

Prep work :

Clean the fish and wash it with clean water. Rinse once while adding rock salt and turmeric powder in order to cleanse and remove the raw, fishy smell.

Slice into equal pieces and keep aside.

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Mix all the ingredients mentioned under marination in a small bowl and make a fine paste with little water.

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Apply this paste on either side of the fish pieces, coat well and allow it to marinate for 20 to 30 minutes.

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Cooking method:

To a small frying pan add the oil and allow it to heat.

Once the oil is hot, place the fish pieces (2 to 3 pieces at a time) one by one and shallow fry it on either side until it turns to a golden brown colour by gently flipping it from side to side over a medium flame for roughly 2 to 3 minutes on each side.

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Once the fish pieces are fried, take them and place them on a strainer or on a piece of tissue paper so that the excess oil drips off.

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Later transfer this to a serving plate, garnish with curry leaves, sliced onions and serve hot.

Cooking tips :

To avoid using excess oil select a small pan and shallow fry the fish.

Health benefits:

• Rich in high quality protein.

• Rich in Vitamin D and omega 3 fatty acids which plays a vital role in maintaining body health.

• Lowers the risk of heart attacks and strokes.

• Improves brain functions and protects vision.

• Maintains memory function and prevents early decline in mental health.

• Ideal for growing children.

Cons :

• Seer fish has high mercury content. Should be consumed in moderation especially in pregnancy.

• Low mercury content fish such as salmon, sardines are preferred for frequent consumption.