Fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain health. Two types of omega-3 fatty acids found in fishes are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don’t produce omega-3 fatty acids, therefore we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish but are especially high in fatty fishes. Some of these include salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters. Though many of these fishes are hard to find in the local market and are often area-specific, now you can order these fishes online pretty easily.
The benefits of Omega-3 fatty acids are:
- Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
- Aid healthy brain function and infant development of vision and nerves during pregnancy.
- May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
- May prevent inflammation and reduce the risk of arthritis.
Being on the coast of the Arabian Sea, Mumbai is well-known for its availability of sea fishes. Also, the fresh catches serve some of the most amazingly spiced Maharashtrian fish recipes. Be it a Marathi household or you dine in a restaurant, the spicy succulent fish curries are a treat to the eyes & gastronomic delight for foodies all over the world. Today we will look into the recipes of three famous fish dishes from Maharashtra.
But before we proceed, let me tell you now you can order the best quality fresh fishes online from your local vendors, only through oneapp. If you haven’t downloaded it yet, download it now.
3 FISH RECIPES FROM MAHARASHTRA
Popularly known as crispy Tawa fried prawns, Kolambi fry is a raging hit recipe in and around Maharashtra.
Ingredients to make Kolambi Fry:
- Prawns – 10 Big sized
- Ginger garlic paste – 2 tsp
- Malwani Masala or Deggi Mirch powder – 1 tsp
- Turmeric powder – a pinch
- Kokum or Lemon Juice – 6-7 ( kokum soaked in 2 tsp water)
- Salt – to taste
For the coating:
- Rice Flour – 4 tsp
- Semolina ( Sooji/Rava) – 2 tsp
- Malwani Masala or Deggi Mirch powder – 1 tsp
- Salt – to taste
Procedure to make Kolambi Fry:
- Clean and devein the prawns.
- Marinate and rub the prawns with turmeric powder, Kokum or lemon juice, ginger garlic paste, Malwani Masala and salt. Keep aside for 10 minutes.
- For the coating mix all the ingredients: rice flour, sooji, Malwani Masala (or red chilli powder ) and salt.
- Coat the prawns in rice and sooji mixture.
- Heat 3 tsp oil on a skillet.
- Place the prawns and shallow fry them on both sides until golden brown. Add more oil if required.
- Prawns do not take long to cook. Generally, they should be done in 5-7 minutes. However, it depends on the size of the prawn.
- Serve it on a plate with onion discs, lemon wedge and coriander for garnish.
The Malwani Masala that is used for this recipe is a blend of dried red chillies and garam masala. It is easily available in any of the Indian spice stores. In case you do not find it, you may alternatively use Deggi Mirch powder.
SURMAI MALVANI CURRY
Malvani Style Fish Curry Recipe is a special dish that originated western coastal region of India. Malvani cuisine has got its influence from both Maharashtra and Goa. They are typically non-vegetarians, mainly seafood because of their close proximity to the sea. As the fishermen catch their fresh fishes that becomes a part of their everyday meal. The Surmai fish also known as Kingfish tastes best when cooked in a Malvani style curry.
Ingredients to make Kingfish Malvani Curry:
For the Fish Curry:
- 1 inch Ginger- finely chopped
- 4 cloves Garlic- finely chopped
- 1 Onion- finely chopped
- 2 Tomato- 2finely chopped
- 1/2 cup Coconut milk
- 1/4 cup Tamarind Water
- 1 sprig Curry leaves
- 1 teaspoon Mustard seeds (Rai/ Kadugu)
- 1 teaspoon Mustard oil
- Salt to taste
- 2 Kingfish, cut into flat fillet
- 1 teaspoon Red Chilli powder
- 1/2 teaspoon Turmeric powder (Haldi)
- 1 teaspoon Cumin powder (Jeera)
- 1 teaspoon Coriander Powder (Dhania)
- 1 Lemon juice
- Salt to taste
For the Malvani Masala:
- 1 teaspoon Coriander (Dhania) Seeds
- 1/2 teaspoon Cumin seeds (Jeera)
- 1 teaspoon Fennel seeds (Saunf)
- 1-inch Cinnamon Stick (Dalchini)
- 2 cloves (Laung)
- 1 Bay leaf (tej patta)
- 1 pinch Nutmeg
- 1/2 teaspoon Whole Black Peppercorns
- 4 Dry Red Chillies
- 1 Star anise
Procedure to make Surmai Malvani Curry
- To begin making the Malvani Fish Curry Recipe, we will first wash the kingfish well with water, then drain the water completely. Add in red chilli powder, turmeric, cumin powder, coriander powder, salt to taste and lemon juice. Give it a mix and marinate the fish for at least 30 minutes.
To make the Malvani Masala
- Heat a saucepan, dry roast the coriander seeds, cumin seeds, fennel, cloves, cinnamon, cloves, bay leaf, star anise and black peppercorns for at least 5 minutes, until it is well roasted.
- Once done, grind all the roasted ingredients and dry red chillies, nutmeg to a smooth Malvani masala powder.
To make the Fish Curry
- Heat a Kadai, drizzle mustard oil, allow the mustard seeds to splutter for a few seconds. Add in curry leaves.
- Leave it to crackle, and then add in chopped ginger, garlic and onions and saute until the onions soften and turn golden brown.
- Add chopped tomatoes, sprinkle salt and turmeric and saute till the tomatoes turn slightly mushy.
- Sprinkle the freshly prepared Malvani masala as well and saute for a minute. Add in 1/2 cup of tamarind water and allow it to cook in the masala and with the tomatoes for 2 to 3 minutes.
- Simmer the flame, add coconut milk and bring it to a boil. Slowly add the marinated fish pieces into the boiling curry, you can also add in any extra marinated masala that is left in the bowl as well.
- Add a little water, adjust the consistency, and add salt to taste in the Malvani Fish Curry.
- Give the Malvani Fish Curry a light stir. Cover the bowl of a lid and simmer the Malvani fish curry for at least 10 minutes until the fish is completely cooked through.
- Once the Malvani Fish Curry is done, turn off the heat. Check the salt and spices and adjust accordingly. Transfer the Malvani Fish Curry to a serving bowl and serve hot.
- Serve the Malvani Fish Curry Recipe along with some Steamed rice, Fish Fry, Pickled onions by the side to make a delicious lunch or dinner. It also makes a perfect weekend lunch or weekend dinner idea.
BANGRA TAWA FRY
Bangda or Mackerel fish is one of the most popular fish that can be sourced locally in Maharashtra. It is best to be had as an easy and crispy Tawa fry.
Ingredients to make Bangra Tawa Fry
- Mackerel fish – 6
- Oil to fry
- Lemon, onion slices for garnishing
- For marination:
- Red Chilli powder – 1tbs
- Coriander powder – ½ tsp
- Pepper powder – ½ tsp
- Turmeric powder – ¼ tsp
- Ginger garlic paste – ½ tsp
- Salt – 1 tsp
- Rice flour – 1 tbs
- Corn flour – 1 tbs
- Maida – 1 tbs
- Lemon juice – 1 tsp
- Water – 1 tbsp approx.
How to wash the fish
- Buy full mackerel fishes and wash them thoroughly with running tap water.
- Mackerel is easy to wash as it has shiny thick skin.
- Drain water completely applies a little turmeric powder and salt and keep them aside. This way the impurities are killed if any on the skin area.
- This is sort of half marination and you need not wash it again.
- Slit the fish’s skin in 2 to 3 places on both sides as shown in the picture.
How to make the marinade
- In a bowl add all the ingredients mentioned under marination except water and mix well.
- Watch salt quantity as we used some salt after washing to remove impurities.
- Add water and make it a masala paste.
- Paste should not be too thick or too thin. Adjust water quantity accordingly.
- Apply evenly on both sides of the fish. The slits will help the masala to penetrate the skin.
- Leave them aside for one hour. You can keep it in the refrigerator also.
Procedure to make Bangra Tawa Fry
- Heat oil in a shallow frying pan or dosa Tawa.
- Wait until the oil is hot enough to fry and slowly drop the marinated fishes in the pan by holding the tail.
- Keep the stove in medium flame and leave undisturbed for two mins till the bottom side get roasted.
- If your mackerel is a big variety then leave for a few more minutes.
- Check by lifting the bottom side with a dosa flip/tongue in one corner. If it comes off easily and got the deep brown roasted colour then carefully flip it to the other side.
- If masala sticks to the pan then keep it simmer leave a few more minutes for the bottom side to roast nicely.
- Follow the same for the other side also.
- See the nice roasted texture of the fry. Wait patiently till achieving this nice brown colour.
- Serve with lemon and onion slices.
- Use full mackerel fish for this fry.
- Follow the same recipe for other types of fishes too.
- Adjust the spice level when preparing for kids.
- Add a tablespoon of oil to the pan in between if needed.
- Be mindful of salt as we used salt while washing itself.
- If the oil is not hot enough, the piece will get stuck to the pan. So always heat oil till you get smoke and after dropping fish keep in reduced flame.
So which recipe are you trying this week? Also, if you have more interesting fish recipes to share, share with oneapp in our Recipe Book section. Just download oneapp, register and go to the Recipe Book card and share your recipe. Read here to know more on how to share recipes on oneapp: https://www.cubeoneapp.com/blog/index.php/2020/08/06/oneapp-to-roll-out-a-new-card-recipe-book/