One of the healthiest and tastiest meals you can prepare for yourself is fish. Because there are no temperatures involved in cooking a gorgeous sea bass or a scallop, preparing fish is significantly more difficult than cooking protein meats. Fish typically contains high levels of omega-3 fatty acids and little fat. Omega-3 enhances brain functioning and lowers blood pressure, which supports the maintenance of a healthy heart. Researchers have shown that frequently consuming fish may lower the incidence of conditions ranging from asthma to prostate cancer. Cod is an excellent source of low-fat proteins, whereas oily fish like sardines, salmon, and mackerel are high in omega-3 fatty acids.
For a quick fish kharra masala, onion and tomato, a classic sweet and sour combination, serve as the foundation. The burning heat of dried round red chiles and the acrid flavour of mustard seeds complement each other and add a pungent flavour. Add extra onion for sweetness and any type of white fish you choose. With rice, roti, or by itself, serve this dish's bright and flavorful ingredients. Step 2: After adding a half cup of water, fish stock, or coconut milk, bring the mixture to a simmer if you prefer a saucier dish that is more akin to a curry.
Ingredients:
2 tbsp ghee or neutral oil
1 tsp coriander seeds (optional)
1 tsp black mustard seeds (optional)
6 dried whole round red chiles
1 medium Spanish onion, or white, finely chopped
1 tsp garam masala
1 tsp ground cumin
½ tsp ground turmeric
1 tsp kashmiri red chile powder
4 medium plum tomatoes, chopped
1 tsp fine sea salt
1½ pounds firm, skinless white fish, such as cod or haddock, cut into 3-inch pieces
Juice of 1 medium lemon, about ¼ cup
2 chopped Thai green chiles
1 (2-inch) piece of ginger, peeled and julienned
1 tbsp chopped fresh cilantro
Method:
In a medium pot, melt the ghee over medium heat for 30 to 45 seconds. Incorporate the seeds and small red chillies. For 30 to 45 seconds, continuously stir until aromatic.
Incorporate onion. Cook for about 5 more minutes, stirring periodically, or until it begins to become golden brown. Garam masala, cumin, turmeric, and chile powder are added by stirring. Stir in the salt and tomatoes to equally distribute all the ingredients. Cook the tomatoes for another 7 minutes or so, stirring regularly, until they are soft and the oil begins to separate (you'll notice the oil forming an outline around the jammy tomato).
Add the fish pieces in a single layer, cover, and simmer for 7 minutes on low heat. Flip the fish pieces over to coat them with masala on all sides after removing the lid. Recover the lid and continue cooking the fish for another 2 minutes on low heat. Add fresh cilantro, ginger, green chilies, and lemon juice to the top. Serve alone or with rice or roti.
Look for fish with clear, bright eyes since they are the greatest fresh fish to buy. Although fish with dull eyes might be edible, they are probably not fresh. A fish should smell like fresh water, not something horrible. The flesh should be bright and shiny. Since milky liquid is the first sign of staleness, the flesh shouldn't have any on it.