Seafood is good for your health (as long as you avoid the deep fried, breaded kind). Fish is a rich source of protein and heart healthy omega-3 fatty acids, so cook up these 7 great recipes and enjoy!
1. Grilled Fish with Coriander Butter
Ingredients
· 2 Basa fish fillets cut into big pieces
· 18-20 fresh coriander sprigs
· 3 tablespoons butter
· Crushed black peppercorns to taste
· Salt to taste
· 3 lemons
· Sea salt to taste
· 1 teaspoon red chilli flakes
· 1 tablespoon olive oil
· 4-5 iceberg lettuce leaves
· 6-8 arugula lettuce leaves
Method
· To make coriander butter, finely chop coriander and put into a bowl. Add crushed peppercorns and salt and mix well. Grate the rind of 1 lemon and add to the same bowl. Squeeze juice of the lemon and add. Add butter and mix well.
· Place 2 sheets of aluminum foil, one over the other on table top. Place the prepared coriander mixture in center and spread it evenly, roll tightly to make a cylinder and seal its edges. Refrigerate till set.
· Place fish pieces in a bowl, add sea salt, crushed peppercorns, red chilli flakes and olive oil and rub well.
· Place the prepared fish on an induction griller and cook till the grill marks appear on both the sides.
· Make a bed of iceberg lettuce and arugula leaves on a serving platter.
· Cut the coriander butter into roundels and discard the foil paper.
· Place the grilled fish on the bed of lettuce and arugula leaves, top with coriander butter roundels and serve immediately.
Recipe Courtesy: Sanjeev Kapoor
2. Mexican Fish Wrap
Ingredients
· 2 boneless fish fillets halved
· 4 tortillas
· Salt to taste
· Crushed black peppercorns to taste
· Juice of ½ lemon
· 1 small cucumber peeled
· ¾ cup hung yogurt
· 1/4 cup + 4-5 tablespoons olive oil
· 1 teaspoon garlic chopped
· 1 Egg
· Breadcrumbs for coating
· I cup cabbage shredded
Method
· Place fish pieces on a plate, sprinkle salt, crushed peppercorns and lemon juice on them on both sides and rub in well. Set aside to marinate for ten to fifteen minutes.
· Remove seeds from the cucumber and chop finely.
· To make yogurt sauce, put yogurt in a bowl. Add one-fourth cup of olive oil and keep whisking till well blended. Add salt and crushed peppercorns and whisk again. Add cucumber leaves and garlic and mix well.
· Separate egg white from yolk and add salt to the white. Beat well.
· Spread the breadcrumbs on a plate.
· Dip the marinated fish pieces in the beaten egg white and roll in the breadcrumbs.
· Heat four to five tablespoons of olive oil in a non-stick pan, place fish pieces on a plate, sprinkle salt, crushed peppercorns and lemon juice on them on both sides and rub in well. Set aside to marinate for ten to fifteen minutes.
· Heat a non-stick tawa. Place tortillas on it, one by one, and heat them.
· Place the heated tortillas on the worktop. Place some shredded cabbage in the centre of each tortilla and spread some yogurt sauce on it. Halve the fish pieces and place them on top and wrap.
· Serve with the remaining yogurt sauce.
Recipe Courtesy: Sanjeev Kapoor
3. Prawn Stir-Fry
Ingredients
· 500 grams de-veined prawns or shrimp
· 2 onions, finely sliced
· 2 slit green chillis
· 2 tsp ginger garlic paste
· 1 1/2 tsp red chilli powder
· 1/4 tsp turmeric powder
· 1 1/4 tsp coriander powder
· 1/4 tsp cumin powder
· Garam masala powder (3 cloves, 1″cinnamon stick, 1 cardamom)
· 1 tbsp lemon juice (optional)
· Salt to taste
· 15-20 curry leaves
· 1 1/2 tbsp oil
Method
· Marinate the prawns in ginger garlic paste, chilli powder, turmeric powder, coriander powder, cumin powder, lemon juice and salt for 20-30 minutes.
· Add a small cup of water to the marinated prawns and bring to a boil, reduce to medium flame cook for 4-5 minutes. Turn off heat and drain the excess water.
· Heat oil in a pan, add the sliced onions, green chillis and curry leaves and sauté till the onions turn a light caramelized brown, approx 8-10 minutests. Add the cooked prawns and garam masala powder and stir fry for 3-4 minutes. Adjust salt and turn off heat.
Recipe Courtesy: Sailu’s Kitchen
4. Patra Ni Machhi
Ingredients
· 4 banana leaves
· 1 kg fish
· Juice of 1 lemon
· 3/4 tsp salt
For the chutney
· 1 grated coconut
· 6 green chillies
· 50 gm coriander leaves with stems
· 1 tbsp mint leaves
· 1 tsp ground cumin seeds
· 1 tsp sugar
· Salt to taste
Method
· Marinate the fish in lime juice and salt for 30 minutes.
· Coat the fish pieces on both sides with the chutney.
· Wrap the fish pieces in banana leaves and secure with string.
· Steam bake for 10-15 minutes. Serve hot.
For the chutney
Combine all the chutney ingredients and grind until a smooth paste is formed.
Recipe Courtesy: NDTV Food
5. Easiest Seafood Paella
Ingredients
· 1 tbsp olive oil
· 1 onion, sliced
· 110 gm pack chorizo sausage, chopped
· 1 tsp turmeric
· 300 gm long grain rice
· 1 litre fish or chicken stock
· 200 gm frozen peas
· 400 gm frozen seafood mix, defrosted
Method
· Heat the oil in a deep frying pan, and fry the onion until golden brown. Add the chorizo and fry until it releases its oils. Stir in the turmeric and rice until coated by the oils, then pour in the stock. Bring to the boil, then simmer for 15 minutes, stirring occasionally.
· Tip in the peas and cook for 5 minutes, then stir in the seafood to heat through for a final 1-2 minutes cooking or until rice is cooked. Check for seasoning and serve immediately with lemon wedges.
Recipe Courtesy: BBC Good Food
6. Sautéed Calamari with Parsley and Garlic
Ingredients
· 1 pound squid, cleaned, bodies cut into 3/4-inch-thick rings, tentacles left whole
· 1 tablespoon extra-virgin olive oil
· 2 tablespoons unsalted butter (1/4 stick)
· 2 teaspoons finely chopped garlic
· 1 tablespoon coarsely chopped Italian parsley leaves
· Salt
· Freshly ground black pepper
· 1 lemon, cut into wedges
Method
· Pat squid dry with a paper towel.
· Heat oil in a large frying pan over high heat until smoking. Carefully add squid in a single layer, then add butter, garlic, and parsley. Season with salt and pepper.
· Cook, tossing frequently, until squid is opaque and cooked through, about 1 to 2 minutes (do not overcook). Season with additional salt and pepper, and serve with lemon wedges.
Recipe Courtesy: Chow
7. Corn and Crab Bisque
Ingredients
· 1 tablespoon butter
· 1 tablespoon olive oil or 1 tablespoon canola oil
· 1 medium onion, finely chopped
· 1 bell pepper, finely chopped
· 2 celery ribs, finely chopped
· 1 garlic clove, minced
· 2 tablespoons flour
· 1 cup milk
· 1 cup heavy cream
· 1 quart fish stock (fat free is better)
· 500 gm crabmeat
· 1 bag frozen corn kernels
Method
· Sweat the onion, celery, and bell pepper in butter and oil until soft.
· Add garlic toward the end so it doesn’t burn.
· Add flour, and cook, stirring constantly, just until it starts to take on a little color.
· Add chicken broth and bring to a boil. (At this point, you can puree with a stick blender if you like a smoother consistency. I like it either way. If you plan to puree, use a yellow bell pepper so the color doesn’t go off.).
· Add salt and pepper to taste. Add crabmeat, and cook until done.
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