Tag Archives: fish

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Mangalorean Fish Curry (Bangude Ghassi)

Category:Indian Dietitian Online Tags : 

Fish is a high-protein food that provides a range of health benefits. Fatty fish are an excellent dietary source of omega 3. The fish that are rich in Omega 3’s are mackerel, salmon, sardines, prawns and oysters. Omega-3 fatty acids are a vital component of the diet as they can minimize inflammation and keep the body healthy.

Here is a simple and easy Mangalorean fish curry recipe:


  • Mackerel/ or any fish: 4-5 (cut into 4 pieces)
  • Onion: 1 small (half to be used when grinding paste, half to be chopped and added to the gravy)
  • Coconut: 1/2 cup  grated (fresh)
  • Coriander seeds: 1 tsp
  • Cumin seeds (jeera): 1/4 tsp
  • Methi seeds(fenugreek seeds): 1/4 tsp
  • Peppercorns:4-5
  • Dry Bedagi chilies(or any long dry red chilies): 3
  • Short red dry chilies: 3
  • Green chili: 1-2 slit lengthwise
  • Turmeric: 1/2 tsp
  • Garlic: 12-3 cloves
  • Tamarind paste: 1/2- 3/4  tsp
  • Salt: to taste


  1. Marinate the fish in a bit of salt and turmeric.
  2. Lightly roast and grind the red chilies, coriander seeds, cumin seeds, peppercorns, and grind to a paste along with the grated coconut, garlic and half the onion.
  3. Heat a pot, add the ground spice paste, chopped onion, green chilies, and a cup of water and cook the onion, and green chili.
  4. Add a little more water if needed, to reach a thick consistency. Add in the fish and cook till done. Add the tamarind paste and more salt, if needed.
  5. Do not stir the pot with a ladle, but gently swirl the pot to move the contents around.
  6. Switch off after 5 minutes. Serve hot with parboiled rice.

Check out the recipe to cook Mangalorean Parboiled (red) rice:

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Tangy Baked Salmon with Garlic and Dijon mustard

Category:Indian Dietitian Online Tags : 

Omega -3 fatty acids are an important nutrient for overall health as well as well as heart health. They are categorized under essential fatty acids (EFA) as our bodies cannot produce them and they must be got through food or supplements. Though there isn’t any official Recommended Daily Allowance (RDA) for omega-3, it is believed that we don’t get enough in our diet. To read more about Omega-3 Fatty Acids and the different sources, click here: Omega-3 Fatty acids-How much and How to get them?

So why wild caught salmon? Salmon by itself is actually a white fish. Wild caught salmon is caught in their natural environment and feed on insects, shrimp, plankton and small fish, which gives the salmon its remarkable deep red flesh coloring. Whereas, farm raised salmon live in cages with thousands of other fish and hence cannot move as much as wild caught. They are also fed commercially produced fish food which results in an inferior white flesh color. Since this is not acceptable, salmon farmers add a chemical dye to the feed to get the pink/red flesh in farmed salmon.

Hence wild caught salmon is not just tastier to eat but is nutritionally far better than farmed. Wild caught definitely has more Omega-3, vitamins(including Vit.D), minerals, along with high levels of selenium and iodine.

Here is a quick and easy Salmon recipe that my kids love as it’s tangy and not-spicy. The Dijon mustard gives an amazing flavor, but you can replace it with whole ground mustard if you want.

Ingredients for Tangy baked Salmon with garlic and Dijon mustard:

  • Wild caught salmon fillet: 1 lbs (washed and pat dry)
  • Garlic: 3 cloves (grated)
  • Dijon Mustard: 1 tbsp
  • Pepper: 1/2 tsp freshly ground
  • Oil/melted butter/ ghee: 1 tbsp
  • Coriander leaves: 1 tbsp chopped
  • Lime Juice: 2 tbsp
  • Salt: to taste


  1. In a bowl make the marinade by mixing all the ingredients (except salmon). Taste for salt.
  2. Marinate the salmon generously with the marinade and set aside for 15-20 mins.
  3. Preheat the oven to 230 C (450F). Line a baking tray with parchment paper and lay the salmon skin side down on the tray (if you want a crispy skin, then you can pan-fry on high heat for 5 mins and then put them on the baking tray).
  4. Cook for about 15 mins (about 10-12 mins  if you have first pan fried).
  5. Serve with a side of grilled vegetables.





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Fish Molee with vegetables (Kerala Style Fish Curry)

Category:Indian Dietitian Online,Online Dietician India Tags : 

A traditional Kerala Fish curry with a nutritional twist- vegetables! This twist is the result of my lack of time (or some may say laziness) in making a separate vegetable dish to go along with this. But I must say it tasted great and got everyone eating the extra vegetables! It’s winter, so I added some frozen winter vegetables to it.

The original Meen (Fish) Molee doesn’t have extra vegetables added to it-so you could omit it if you want the authentic dish. For those looking for  one dish with protein+veg, this is ideal.

Ingredients for Fish molee with vegetables:

  • Fish fillets- 500gms (cut and marinate in 1 tsp pepper powder, lemon juice, 1/2 tsp turmeric, salt)
  • Carrot, Green beans, broccoli, cauliflower, spinach- 1 cup frozen/fresh (omit if you want to make authentic molee)
  • Onion – 3 medium (sliced)
  • Ginger:  1 tbsp crushed/grated
  • Garlic: 1 tbsp crushed
  • Green Chilies: 2-3 slit (or as per heat tolerance)
  • Cloves – 4
  • Cinnamon – 1 medium stick
  • Tomato – 3-4 medium (chopped)
  • Coconut milk – 1 can
  • Water- 2 cups
  • Salt- to taste
  • Oil – 3 tsp
  • Curry leaves- 10-20 numbers


  1. Heat oil in a kadai, add the cloves, cinnamon stick, grated ginger and garlic and sliced onions.
  2. In the meanwhile, shallow fry the fish in a little oil. Keep aside.
  3. When the onions have turned translucent add the coconut milk and a cup of water.
  4. Stir for 2-3 minutes, then add the tomatoes and another cup of water.
  5. When the tomatoes are cooked, add the curry leaves, fried fish pieces, salt and let it come to a boil (add more water if it’s too thick)
  6. Do not stir too much or the fish will break.
  7. Serve with appam, rice, neer dosa or plain dosa

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Tandoori Fish

Category:Healthy Indian Recipes,Indian Dietitian Online,Online Dietician India Tags : 

Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.When buying fish keep in mind “SMASH”: Salmon, Mackerel, Anchovies, Sardines, and Herring.

Why these fish in particular? These fish are rich in omega 3 fatty acid and they are also low in organic mercury.

Here’s a list of fish that are HIGH in Omega-3’s:
Bass(striped); Herring; Mackerel, Oysters(Pacific); Sablefish(also called black cod);Salmon; Trout(freshwater).
The tandoori masala and the marination seem to camouflage the smell and the result is very tasty too!!You can pick up tandoori masala at any Indian store and if you are a little wary of the ‘red color’ you could opt for the organic version(with no added colors) or make it from scratch with garam masala, ginger-garlic paste,paprika, pepper powder and salt ( I’m not familiar with the actual proportions for each,it’s usually trial and error when I make it). Tandoori Fish when baked or grilled is a healthy way of serving fish. Here are the ingredients for the ‘tandoori fish’:

Tandoori Fish
Ingredients for Tandoori Fish:

  • Fish steaks/fillets (halibut/tilapia/tuna/salmon): 4nos.
  • Tandoori masala: 1-2 tablespoon (use less for milder taste or more if you want it spicier)
  • Yogurt: 2 tablespoon
  • Vinegar: 1tsp
  • Lemon : 1/2
  • Onion : 1/2 medium (chopped into rings)


  1. Wash the fish well (traditionally fish in India is washed in water,then some tumeric and lemon juice is applied to the pieces and kept for 1/2 an hour,and then washed off again).
  2. Mix the tandoori masala, yogurt and vinegar and taste for salt. If required,add a little salt.
  3. Coat the fish with the tandoori masala and let it marinate in the fridge for a couple of hours.
  4. Bake at 350 degrees for about 15 minutes or you could also shallow fry it in a pan till done.
  5. Squeeze some lime juice over it just before serving.
  6. Serve the tandoori fish with some lemon wedges and some onion rings.

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Fish Cutlets/Fish Patties(Indian Style)

Category:Indian Dietitian Online,Online Dietician India,Recipes-Healthy Appetizer,Recipes-Snacks/Dips Tags : 

Here’s one more reason to increase your “oily” fish intake-the omega-3-fatty acids found in fish have shown to halt and slow down the age-related macular degeneration (AMD), in lay-man’s terms: AMD basically is a medical condition which is mostly seen in older adults and results in the loss of vision in the center of the visual field.
The research and findings conducted by Dr Elaine Chong at the University of Melbourne,Australia, involved 90,000 participants and showed that a diet rich in omega-3 fatty acids could cut the risk of developing AMD by 38%.
Experts suggest eating oily fish like salmons,mackerel,tuna,shellfish and herring about twice a week to get the benefits of omega-3!

Now a simple and tasty way of including fish into your diet: fish cakes or “cutlets” as they are called in India. This is my mom’s method of making cutlets.
Mom would first steam mackerel,then take out the bones and mix it with mashed potatoes and coat them in rava/ semolina instead of using bread crumbs. Rava absorbs much less oil and tastes equally nice. I used canned tuna,but it tastes great with just about any fish you fancy.
Ingredients for Fish Cutlets:

  • Tuna: 1 can (5 oz)
  • Potatoes: 1 medium size (boiled)
  • Onions: 1/2 (finely chopped)
  • Cilantro: 2-3 tablespoons (finely chopped)
  • Giner+garlic paste: 1 teaspoon
  • Green chillies: 1-2 (finely chopped)
  • Rava/Semolina: to coat the cutlets
  • Salt: to taste
  • Oil: for shallow frying


  1. In a bowl coarsely mash the potatoes.
  2. Drain the water from the tuna and add the tuna,chopped onions,cilantro,chillies,ginger +garlic paste and salt to the mashed potatoes and mix well.
  3. Shape into cutlets and shallow fry till the cutlets turn golden brown.
  4. Serve hot with chutney or tomato sauce.

Here are other Healthy Snack Ideas:

  1. Baked Sweet Potato Fries/snack
  2. Baked Carrot Fries/snack
  3. Fruit Chaat/ Fruit Salsa 
  4. Khaman Dhokla
  5. Handvo 
  6. Crispy Kale Chips