Stuffed Pomfrets

Whenever I make this recipe, it is relished by everyone. Living in Mumbai has this advantage of laying your hands on every size of pomfrets. One has to prepare a green chutney that stuffs inside the pomfrets and the traditional red chutney that is smeared on the outer skin of the fish. Both these can be stored for 15 days in a refrigerator. The fish is then coated with a layer of semolina or rava and then shallow fried on a pan. The detailed recipe is mentioned below:

                                  The pomfrets coated with the masala and ready for frying.

                                            The pomfrets coated with rava and being fried

Ingredients

Pomfrets-medium size washed, cleaned and pockets cut to fill in the stuffing

Rava-1/2 cup

Oil for shallow frying

For the green chutney:

Coriander leaves– 1 bunch-100 gms

Mint leaves- a handful

Onion -1 medium sliced

Ginger -1 inch piece

Garlic -10-12 cloves

Green chillies - 2 or to your taste

Grated fresh coconut- ½ cup

Salt to taste.

oil -2 tblspoons

tamarind- a small lump

Lemon juice-1tsp

turmeric powder-1/2 tsp

For the red chutney:

Tamarind- ½ cup soaked in water for about 2 hours and strained into a pulp

Garlic- peeled  about a handful

Salt to taste

Turmeric powder-1 tsp

Chilli powder- Made from Bedgi chillies- 4-5 teaspoons

Fish masala-( Optional) 1tsp

Method:

For the green Chutney:

In a blender jar combine all the ingredients except the oil and blend into a smooth paste keeping the consistency thick .Do not add too much water. In a pan heat some oil and sauté the paste for about 10 minutes till the mixture starts leaving out the oil and has turned flavourful.

Cool the mixture and add the lemon juice. Store it in an air tight container.

For the red chutney:

Blend all the ingredients in a mixie and keep the consistency thick. This paste can be kept in the freezer for a long time.

How to proceed:

The pomfrets have to cut suitably to enable a pocket on one side while on the other deep gashes have to made . marinate fish with salt, turmeric powder.

Stuff the pocket with green masala and smear the red masala on the outside. Keep for 10 minutes. Heat oil in a flat pan. Coat the fish well with rava(semolina) on both sides  and shallow fry on the pan till both sides are golden brown.  Relish accompanied with a raw onion salad, rice and curry.

Iron –rich recipes, increase your haemoglobin count.

Iron is an essential mineral in our body. It helps the formation of the red pigment haemoglobin  that absorbs oxygen in the blood and supplies it to all vital organs where it is necessary. When an individual does not acquire the necessary level of iron through food, it is called iron-deficiency anemia.

Many studies and surveys indicate a major part of women population in India suffer from anemia. It is true that some of these women and children are below poverty line or malnourished. We have to bear in mind that foods rich in the mineral element –iron need to consumed for a steady level of haemoglobin in our blood. 

Symptoms of anemia may differ from hairfall, fatigue , pale skin, palpitations and early wrinkles. The absorbtion of iron in our digestion system also depends upon vitamin B12, folic acid and vitamin C. Animal sources contain heme –iron that is more easily absorbed. Vegetarians have to depend on non-heme iron from plant sources that is less easily absorbed.

As I have mentioned in my earlier blog about the importance of green leafy vegetables , here too I would stress the same. Spinach, fenugreek, radish leaves, spring onion greens, mint, coriander are all rich in iron. I always keep mint and coriander chutney handy in the fridge. Combine a cup each of fresh mint and coriander, some grated coconut, a piece of ginger, about 4-5 cloves of garlic, salt and lemon juice , add some water if required and blend into required consistency. This chutney goes well with sandwiches, chapattis, parathas, or anything in Indian bread variations. Do not store this chutney for more than 4-5 days as the freshness and the nutrition value both would reduce considerably. Some other food sources especially for vegetarian s include tofu or soya panner, rajma, oats, almonds, beet, nuts, beans, wholegrains etc. These have to be combined with foods that contain vitamin C like broccoli, peppers, tomatoes, lemon juice etc.

                Served with steamed rice are Dal Hariyali in the bowl , Methi gujia on the left 

                                         and Egg burgi on the right.                           

Dal Hariyali

Toor dal/ yellow lentils –pressure cooked , mashed-1 cup

Ginger garlic paste -1 tsp

Spinach –washed , blanched and pureed-1 cup

Onion-1 medium chopped

Tomato -1 medium chopped

Turmeric-1/2 tsp

Chilli powder- 1 tsp

Garam masala powder – 1tsp

Cumin -1tsp

Cooking oil -2tsp

Salt to taste

Method:

In a deep bottomed pan heat the oil, add cumin. When it crackles add onions and sauté till they are transparent. Add ginger garlic paste , tomatoes and sauté. Add the spices and pureed spinach and cook. Now add the cooked toor dal and salt. Let it boil for a while and adjust the consistency by adding required quantity of water. Serve hot with rice or parathas.

Methi  gujia

Methi/fenugreek leaves-1 large bunch washed and finely chopped.

Ginger-garlic paste 1 tsp

Besan or chickpea flour-1/2cup

wheat flour-1/2 cup

Bajra or millet flour-1/2 cup

Turmeric -1/2 tsp

Chilli powder- ½ tsp

Garam masala powder-1/2 tsp

Lemon juice – 1 tsp

curds -2tbl spoon

salt to taste

oil for shallowfrying

Seasame seeds to coat

Method

Combine all the above ingredients except the seasame seeds and oil  into a dough. Flatten a little dough onto greased palms , coat with seasame seeds/til and shallow fry on a flat pan. Repeat for the remaining dough.

This serves as an instant starter or farsan and does not need much of pre-preparation. This can even be served as an evening snack for children. Serve with the mint chutney or any accompaniment of your choice.

Both fenugreek leaves and seasame are good sources of iron. This also combines with the protein content of the flours and brings out a healthy snack within a short time.