Tag Archives: healthy Indian recipes

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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!
Sources:

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

Method:

  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

 


  • 0

Turnip leaves Mallung/Mallum (Sri Lankan simple stir-fry with greens)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

I love trying out different cuisines and have been lucky to have wonderful neighbours from whom I have learnt different cooking styles. My love for Sri Lankan cuisine started back in the US when we lived in Minnesota for a brief period. There was one Sri Lankan restaurant in the neighbourhood and we loved the fiery food there. Though it is similar to South Indian cuisine(especially Kerala cuisine), they are heavy on the spices and it’s definitely not for those who have a weak stomach.

When we moved to Sydney, I was lucky to have a Sri Lankan neighbour who (once she got to know my love for Sri Lankan food) is always sending over food. This ‘mallung’ or mallum recipe I learnt from her. It’s a quick and easy stir-fry recipe for greens, where you have to finely chop/shred the greens. Since green leafy vegetables tend to reduce in quantity when cooked-don’t be disappointed if you end up with very little mallung.

I try to experiment with different greens and try to buy radish/turnips/beetroot with the leaves. And yes-please don’t throw the leaves of these vegetables as they are edible. Add them to your dals or make this Sri Lankan ‘mallung’ recipe 🙂

Turnip Leaves are a rich source of Vitamins K, A folate and minerals like calcium, copper and also fibre. So STOP throwing away the leaves and use them in your cooking.

Ingredients for Sri Lankan Mallung: Serves 4

  • Green leafy veg: 1 big bunch (kale, turnip greens, moringa leaves, amaranth, lal saag)
  • Red chili flakes: 1 tsp (or green chili paste)
  • Turmeric: 1/2 tsp
  • Mustard leaves: 1/2 tsp
  • Cumin seeds: 1/2 tsp
  • Curry leaves: 3-4 nos.
  • Grated coconut: 1-2 tbsp (fresh or desiccated)
  • Lemon juice: 2tsp
  • Oil: 1 tsp
  • Salt: to taste

Method:

  1. Wash the greens and chiffonade (roll the leaves and cut them finely) them.
  2. Heat the oil in a non-stick pan, add the mustard and cumin seeds.
  3. When it starts to pop, add the curry leaves, turmeric powder and the red chili flakes (or green chili paste)
  4. Then add the greens and stir-fry for 5-6 mins.
  5. Add the salt and the grated coconut and mix well.
  6. Swith off and squeeze a dash of lime/lemon juice.
  7. Serve with rice and dal/sambar.

Note:

  1. Experiment with different greens. Cooking times will differ for different greens: like moringa(drumstick) leaves need more time to cook (and you may have to cover and cook for sometime).
  2. The red chili flakes add a unique taste to the dish, you can chop the dry red chilies and use that or use green chili paste.
  3. Always remember to squeeze some lemon/lime juice before you serve greens as the vitamin C will help in the absorption of the iron found in green leafy vegetables.

Sri Lankan mallung

Sri Lankan Greens Mallung/Mallum Recipe