Fish Curry with Coconut Milk (Instant Pot)

Instant Pot pressure cooker is creating waves in the communities across the world and I am happy I have one at home to make some yummy dishes being absolutely carefree, stress free and mess free :)

Have tried quite a few recipes and I must say, so far so good. Very helpful when you have an errand to run and don't have enough time to cook the dish, switch off the gas and only after that dash out of the house. Instant Pot is a life savior in such scenarios. You wanna run to a grocery store? You wanna pick up your kid from the activities? You wanna go shopping? You wanna linger in your shower little more time :)(hell ya!)? no problemo :) Dump the ingredients of a recipe into the instant pot, set it up appropriately and off you go doing your errands tension free. By the time you get back home, your dish should be ready (hopefully :))

So today I made Tilapia Fish curry using coconut milk and spices. Tastes fantastic. This curry can be enjoyed with the plain rice or noodles. I usually use curry leaves for this preparation but today added thai basil leaves with thai bird chillies and the aroma was so fantastic that I just cudn't wait for it to be done. We enjoyed it as a family-- happily slurping away with the rice.

Very easy to make and a combination of spices and coconut milk gives this curry a heavenly taste and aroma. I actually enjoyed the thai basil twist on it :) It complements well with the aromatic long grained basmati rice or jasmine rice. You can make this same curry adding chicken or shrimp too.

Let us take a look at the Fish Curry with Coconut Milk (Tilapia)

Ingredients:

• 3 cups coconut milk (can use coconut powder or tin)
• 1.5 lb tilapia fish cut into big fillet (take any white fish)
• 2 med onion sliced
• 1/2 cup cherry tomatoes ( or 1 tomato chopped)
• 4 pods garlic chopped
• 2 inch ginger chopped
• 2 green chillies (or thai bird chilies)
• handful of curry leaves or thai basil
• 1 tbsp coriander pwd
• 2 tsp cumin pwd
• 1 tsp chili pwd (or 1 tsp chili flakes)
• 1/2 tsp turmeric
• 1/2 tsp fenugreek pwd (optional, but it imparts nice taste)
• Either use above 5 powders or 3 tbsp of curry powder.
• 1-2 tbsp oil
• salt to taste
• 1-2 tsp lemon juice to taste

Preparation:

• Press [Saute] to pre-heat the cooker. When the words 'Hot' appear on the display add oil, then drop curry leaves or thai basil (keep 5 leaves aside to add later),  then add onion, garlic, ginger and saute until onion is translucent. (around 3-4 minutes)
• Add all the powdered spices and saute together for 1 more minute. 
• De-glaze with the coconut milk making sure to un-stick anything from the bottom and incorporate in the sauce. Add green chilies (or thai bird), tomatoes, fish pieces. Stir gently to mix everything. [adjust thickness by adding more coconut milk or water if needed]
• Close the lid of the Instant Pot, Press [manual] and use [+], [-] to adjust time. Set on 3 minutes pressure cooking time. 
• When time is up open the pressure cooker using QPR (don't wait on NPR because fish gets done quickly).
• Add salt to taste, remaining thai basil leaves and lemon juice before serving it hot with Rice or Noodles.

njoY!! happY cookinG!!

Note*:
 This curry can be easily made on stove top too. Pretty much the same process. Before adding the fish to the curry, bring it to a boil, then add fish pieces and simmer the curry for few minutes till the fish is done. Serve hot with Rice or Noodles.
 The color of the curry varies depending on your chili powder. Some chilies are spicy but don't impart that dark red color and vice versa.

Health Benefits: 
Coconut Milk: 
Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow's milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance. It is a popular choice with vegans and makes a great base for smoothies, milkshakes or as a dairy alternative in baking. Coconuts are one of those foods that oscillate between the 'good' food and 'bad' food camps. Coconut milk, especially the lower fat variety, can be used in moderation (1-2 times per week). source:https://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk

Tilapia:
It is a bland yet delicious, lean white fish that has a wide variety of associated health benefits, including its ability to help reduce weight, boost overall metabolism, speed up repair and growth throughout the body, build strong bones, reduce the risk of various chronic diseases, lower triglyceride levels, prevent arthritis, protect against cognitive decline, prevent various types of cancer, reduce signs of aging, boost the health of your hair, and strengthen your immune system.

Goan Recheado Stuffed Fish Fry

GOAN RECHEAODO STUFFED FISH FRY

Goa- land of Seafood, Beaches, Temples, Churches and Feni!! Goa is such a beautiful place with rich portugal culture and tropical weather. It's mouth watering seafood dishes will send you straight to heaven :) I have lots of memories associated with this land and it's just so heartwarming. I associate it with fish, kokum(sol) kadi, fun picnics with friends along with family trips to the ancestral deity.

Coming to today's recipe, Recheado is a famous chilli, vinegar based paste that Goan's use, to make fish curry and fish fry. It is amazingly tasty and will instantly transport you to the ga ga land Goa :) Use of whole garam masala and vinegar makes it unique and very tasty. Another advantage I find with this is, I can make this paste and freeze it for few weeks. Once in a while, that craving to have a whole stuffed fish fry hits you so bad that you cannot think of anything else, you have no option but to make it hehe.
One can use Mackerel, Shrimp, King fish, Pomfret or any white flesh fish.

Dedicating this post of stuffed fish fry to my loving aunt Nima (Aatya), who is the reason why I love this dish so much! 

Ingredients:

• 8 butterfish (looks like pomfret), 1 whole Spanish mackerel (use any kind of fish like mackerel, pomfret, king fish or shrimp)
• 1/2 tsp turmeric
• salt as per taste

Recheado masala(paste):

• 10-12 red dry chillies (I use byadgi chillies)
• 4 peppercorns
• 6 cloves
• 1 inch cinnamon stick
• 1 tsp sugar
• 1/2 tsp tamarind pulp
• 1/2 tsp cumin seeds
• 1 inch ginger 
• 8 cloves garlic
• 1/2 cup vinegar
• salt to taste

for frying

• 4 tbsp rice flour or whole wheat flour
• oil for shallow frying

Preparation:

• Take whole cleaned fish and make sharp cuts at 45-degree angle on both sides of the fish. (shown in pics). Marinate with salt and turmeric for some time. 
• Soak the recheado masala ingredients in vinegar for 30 minutes (or more) and grind to a smooth paste. Don't add too much water. 
• Now slather the recheado paste on the fish, stuff the paste properly into the cuts and let it marinate for 30 minutes.
• Heat oil in a griddle/tava. Take the marinated fish and roll it into the flour, dust it and place gently on the frying tava. It should make a sizzling sound. Drizzle more oil on top of the fish and let it cook for 3-4 minutes on med heat. 
• Turn over and cook till done. It will blacken a little bit but don't worry. It has to cook from inside too. After about 3 minutes your fish should be done. 
• Serve it on a platter of salad or with fish curry, rice and sol kadi :)

njoY!! happY cookinG!!

 Health Benefits:
Fish is usually rich in proteins, vitamins and minerals. Mackerel is high in omega-3 fatty acids and been proven to be very effective in lowering triglyceride levels. They help with blood circulation and lower blood pressure by allowing blood vessels to expand and be more elastic. Mackerel, have been known to reduce the pain, stiffness and swollen joints associated with arthritis. Several studies have found a correlation between fish oil and a reduced risk of depression, suicide, schizophrenia and Alzheimer's disease. Eating oil-rich fish like pomfrets regularly can help to keep the eyes bright and healthy. Not only does omega-3 help to protect the skin from the harmful effects of the UV damage.

Baked Salmon Fish Fillets

I like Salmon because it spells like Salman (LOL), No that is not true :). Was never a big fan of it. But once I discovered 'fish baking' concept, I fell in love with it. Subtle spices, butter, lemon juice is enough to enhance its natural taste and juicy texture. The size of the fillet is pretty big and hence it fulfills its job as a filling meal. You can have it with a simple salad, cooked ancient grains or make a glamorous dinner with buttered rice (which I made :)) and grilled asparagus with a glass of wine. I keep tweaking the recipe here and there, but this is what I usually like and make and bake. :) [ohhh nice rhyme there!]

So without any further ado, let us check this sesky recipe :)

BAKED SALMON FILLET

Ingredients:

• 4 salmon fillet
• 1 onion chopped
• 1 tomato chopped
• 2 tsp garlic powder (or 3 pods of garlic minced)
• 1 1/2 tsp cayenne pepper (or chilli powder)
• 1 tsp thyme
• 1 tsp tarragon
• 4 tsp lemon juice
• salt and pepper to taste
• oil to drizzle

MY PREP PLATE

Preparation:

• Place Salmon fillet in a square piece of aluminium foil (big enough to wrap the fillet).
• Make an assembly line, add onions, tomatoes, powders, herbs, lemon juice, salt n pepper generously over each Salmon fillet. 
• And lastly, drizzle a little oil over the fillets. Now cover and secure the fillets with the foil and place it on a baking sheet.
• Bake on 450F/230C for 20-25 minutes. Remove from the oven and slowly open the foil, your fish is ready to be devoured. 
• Let it sit in the foil as you transfer it to your dinner plate, because there is juice collected in it which is very yummy!
• You can serve it with your favorite side. You can also top it with any pesto you like, I have buttered rice and grilled asparagus in my presentation.
  

njoY!! happY cookinG!!

Health Benefits: Salmon, who doesn't know the benefits of salmon? :) It has earned a reputation as a healthy supportive food with good amounts of omega 3 fatty acid content which helps in cardiovascular problems. Omega-3 fatty acids reduce inflammation of the arteries and the digestive system, reduce chances of colon, prostate, and kidney cancers. Furthermore, salmon can improve skin texture, add some sparkle to your eyes, skin, hair and nails and help in the growth of beneficial bacteria in the colon. In short Salmon helps to correct muscle and tissue development, boosted eye health, and efficient body metabolism.

Coastal SeaFood Lunch

Somedays I feel like having a simple seafood meal on my plate and nothing else. It is a soul-satisfying experience for me. I miss my mom and her fish curry a lot. So whenever I make it, it's a flashback day for me :) I remember when I was a teenager, my sister and I took turns to lend a helping hand to my mom by grinding the curry masala on a special stone grinder. The taste of that cooking used to be simply amazing. Even today at my mom's place they use a wet grinder to make masala. At my grand mother's house, the curry was prepared in the clay pots and that infused amazing aroma and the taste of the curry was so magical. No kidding! Ahhhh....all this talk is getting me nostalgic.

Let's just get to the recipes:

Follow the links given below:

Weekend special meal or feel good meal on any given weekday!

Coastal Fish Curry (Mackerel/Bangada) 

Plain Rice

Coastal Fish Fry (smelts)

SEAFOOD PLATTER

Picture of

<-----Stone grinder (Ragado)


                       and Clay/Mud Pot ----->




Nutrition Facts: Fish is low in fat and high in protein content. It helps against cardiovascular diseases, prostate cancer, age-related vision loss and dementia. It's a good source of vitamin D, protein, some B vitamins and selenium. It's also a rich source of omega-3 fatty acids, a type of fat that is good for our health. Also said to be helpful in reducing symptoms of rheumatoid arthritis.

Coastal Fish Fry (Konkani Fish Fry)

Pan frying is a famous style of grilling where less oil is used and this method is adopted here in my coastal fish fry recipe :) where very little oil is used without compromising on the taste of the fish. I grew up eating and relishing this kind of fish fry and loved it more than any curries :) Even today, if someone mentions that they are making or having a fish fry, saliva starts to act up in my mouth hehehe I simply love it. Period!
Here is a basic way to fry any kind of fish. I am displaying mackerel and smelt fish fry.

COASTAL STYLE FISH FRY (MACKEREL/BANGADA)

Ingredients:

• 2 medium size mackerel
• oil to fry

Marination:

• 1 tbsp chilli powder
• 1/2 tsp turmeric (haldi)
• 3/4th tsp ginger garlic paste
• 3/4th tsp tamarind pulp
• salt to taste (about 1tsp)

Semolina Mixture:

• 1/2 cup semolina(rava) or rice flour
• 1/2 tsp chilli powder - optional (if you like spicy)
• pinch of turmeric
• salt to taste

Preparation:

• Mix all the marination ingredients together and make a paste, add very little water if needed.
• Apply this paste to the fish fillets and keep aside for atleast 30 minutes.
• Heat a tava/cast iron pan and add 2 tsp oil and spread it evenly.
• Mix semolina with chilli powder, turmeric, salt and keep the mixture ready.
• Take a fish fillet, roll it in the semolina mixture and place it on the tava. You will hear the sizzling sound. Drizzle more oil on top gingerly. Let it cook for 3-4 minutes. Cook on med flame.
• Flip the fillets and repeat the process. Cook till done. 
• Serve hot with onions, raita or rice/curry. 

Note*: Please adjust spice level as per your taste.

                                                         Smelt Fish Fry in pictures.

Nutrition Facts: It's a low-fat high protein food. It is filled with omega 3 fatty acids and Vitamin D along with B2. High in calcium and minerals and various nutrients. Promotes healthy heart and brain.

Konkani Fish Curry (Alle Piyav Ambat)

Grew up eating this curry with fresh local fish like mackerel, king fish, sardines, pomfret etc. Strangely while growing up I used to not enjoy this curry so much but as an adult, I can't stop drooling over it especially when my mom makes this curry. I have to make it once in 15 days atleast!!! Else strong cravings kick in till I end up making it :) So this is basically a classic konkani dish, also called as alle piyao (ginger onion) coconut base curry. Every non-vegetarian Konkani enjoys this dish and you will too.
So let's get to the recipe:

Ingredients:

• 1&1/2 cup freshly grated coconut [I use frozen grated coconut here :)]
• 5-6 dry red chillies [I use Byadgi dry red Chillies, can use more for spiciness]
• 1 medium size onion finely chopped
• 2 inch ginger minced
• 1-2 green chillies
• 5-6 fresh schezwan peppers (tephal)
• big marble size tamarind 
• 1 tsp turmeric
• 1/2 tsp red chilli pwd
• salt to taste
• fresh tilapia 2-3 fillets cut into medium size square pieces (or any size that you prefer)

Preparation:

• Marinate the fish with 1/2 tsp turmeric and 1/2 tsp chilli pwd, salt for some time. 
• In a mixer add coconut, tamarind, dry chillies, 1/2 tsp turmeric, 2-3 schezwan peppers and grind the masala. It should be ground fine. In the end, add remaining schezwan peppers and just pulse for 3-4 times. Masala is ready, keep aside.
• Now mix chopped onion, ginger and green chillies together nicely, (can use hands) you can smell that nice aroma.
• In a pan, add the grated masala and bring it to a quick boil, add the onion mixture and bring to another boil, let it simmer for 7-8 minutes. Add salt, add tilapia fillet and let it cook in the gravy. Gravy color starts changing to dark red. It depends on the chillies that one uses or chilli powder. 
• Switch off the gas and serve it hot with rice or roti's or bread slices.

NjoY!!

*Notes: 

• Marinating fish is basically done to take that stinky fish smell away, you can add little quantity of turmeric/chilly pwd for tilapia as it doesn't smell so much.
• Szechuan peppers are spicy and most effective when used fresh. Once the freshness start to fade away, use more quantity in your preparation. While eating, if it comes in the mouth don't eat it, because it will give a very harsh peppery effect in the mouth.
• Best fish to be used for this curry are king fish, mackerel fish, pomfret etc.

Nutrition Value: Tilapia is a delicious, lean white fish that has a wide variety of associated health benefits, including its ability to help reduce weight, boost overall metabolism, speed up repair and growth throughout the body, build strong bones, reduce the risk of various chronic diseases, lower triglyceride levels, prevent arthritis, protect against cognitive decline, prevent various types of cancer, reduce signs of aging, boost the health of your hair, and strengthen your immune system.

Quinoa Salad with Tandoori Salmon

Quinoa falls under ancient grains and is quickly gaining popularity because of its high content of protein, beats all other grains in the market. Depending on everyone's taste palate using quinoa, you can make dishes as per your liking. Here I made a simple salad with tandoori marinated salmon fish. The combo goes very well and gives your soul a satisfying feeling :) If you have not tried it before, dont wait, try it now:)

Here is the recipe:

Ingredients:
For Quinoa Salad-

• 1 cup quinoa
• 7-8 cherry tomatoes
• 1/2 med size sliced onion
• 1/2 med size any colored bell pepper sliced (I like to use those mini peppers- 2)
• handful cilantro or parsley
• 1/2 lemon juice
• salt/pepper as per taste
• 1/2 tsp garlic powder
• 2-3 tsp oil

For Tandoori Salmon-

• tandoori masala 2 tbsp *
• 1 tsp oil
• salt to taste ( if the masala already has salt in it, skip it )
• 1 tsp lemon juice
• salmon filet 4 (approx 3 inch each)
• Oil to fry the fish

Preparation:

• Marinate the fish with oil, tandoori masala, salt and lemon juice for 15 minutes atleast.
• In a shallow frying pan, add little oil, place the fillet on medium heat with skin side up and fry for 3-4 minutes. Turn over add little more oil and fry till cooked, maybe another 3-4 minutes.  Just fork it and see if done, it should be fleshy and pink color turns white...your fish fry is done.
• Take 1 cup quinoa, wash and rinse like any other grains. 
• In a pan add 2 cups water, quinoa and few drops of oil.
• Cook without lid till it comes to a boil, then cover with lid, simmer the gas and let it cook for 15 minutes. Switch off the gas, fork it to fluff and let it sit for few more minutes.
• In another pan, heat oil, add onion, saute it quickly, now add all other veggies and quickly saute it, add garlic pwd, pepper, salt. Quickly stir and add the cooked quinoa in it. Mix everything together and squeeze lemon juice. Start plating and enjoy your healthy meal!!

NjoY!!
*Notes: Tandoori Masala packets are found in market everywhere, not hard to find. I make home made tandoori masala when using in large quantities, for small amount I stick with Shaan or Everest packets. You can also add your choice of vegetables in quinoa like mushrooms, carrots, cucumber etc.


Nutrition Facts: Quinoa is a great grain to keep in your pantry these days. If you want to cut on rice, it makes a great substitute. Loaded with nutrients and protein content, it was termed as No 1 grain. You can use it in soups, salads, make upma, use in dosa batter etc. It's originally from south america and is available in market everywhere. It also comes in various colors.
Salmon, who doesnt know the benefits of salmon? :) It has earned a reputation as a healthy supportive food with good amounts of omega 3 fatty acid content which helps in cardiovascular problems, helpful in joint protection, eye benefits etc.