Fish is considered one of the most heart-healthy foods you can eat. Fish has several benefits that make it a desirable part of a healthy diet. It is also a source of protein with omega fatty acids that can be consumed as a relatively effective meat substitute. Consuming fish instead of meat is that the higher intake of essential fatty acids can help the body in multiple ways, from boosting the immune system to improving cognitive function.
Fish recipes are key to getting fresh, delicious meals to the table quickly and easily. There are many ways to cook fish: grilled, baked, fried or stewed. This list of fish recipes is simple and easy to make with loads of global flavors will delight fish lovers and definitely up the table game.
For all the latest news, follow the Daily Star’s Google News channel.
SKILLET ROASTED HILSA
500-800g whole hilsa fish
2 tablespoons Worcestershire sauce
1 tablespoon light soy sauce
1 tablespoon lemon juice
1 teaspoon of sugar
¼ cup of water
5-8 black pepper, crushed
1 teaspoon red pepper flakes
¼ cup oil
1-2 cups of water
Salt to taste
In a large tray, place the fish and add all the sauces, salt, lemon juice, sugar, pepper, water and chili flakes. Rub both sides of the fish with all the ingredients and marinate the fish for at least 2 hours.
Heat a roasting pan with oil over low-medium heat. Put the shallots and fries shallow until the color of the skin changes. Add the fish with all the marinated ingredients and the water, cover the pan. Let one side cook for a few minutes then flip and cook the other side over medium-low heat. Check if both sides are cooked evenly and once the water is dry and the oil comes out, roast both sides again in the oil.
Transfer to a serving platter and garnish with your favorite herbs.
ASIAN CRISPY FISH SALAD
200 g boneless fish fillet (thinly sliced)
2-3 garlic cloves
2-3 lemongrass sticks
3-4 green peppers
2-3 coriander root sticks
Salt to taste
2 teaspoons fish sauce (optional)
¼ cup corn flour
2 medium onions, sliced
30 g of umbel leaves
Chili oil sauce
Make a coarse paste of cloves, lemongrass sticks, green chillies, coriander roots together, transfer to a bowl. Add the sliced fish fillet, salt, fish sauce and leave to marinate for a few minutes. Add corn flour, mix well and fry. Transfer to a bowl and set aside.
Take a large mixing bowl, add slices of tomato, cucumber, pennywort leaves, onion or any other fresh garden vegetable to your liking. Add the fried fillet and the chilli oil sauce, stir in the oil and serve.
GARDEN FISH CAKE
200 g salmon, tuna or any boneless fish (canned, drained)
1 large potato (boiled, mashed)
¼ cup carrots, diced
¼ cup bell pepper, diced
Mint leaves (one dash), chopped
½ cup breadcrumbs
1 large chopped onion
1 teaspoon garlic powder
Salt to taste
1-2 green chillies, diced (optional)
1 teaspoon freshly ground black pepper
2 tablespoons melted butter
Parsley (a dash), chopped
¼ cup cream or evaporated milk
Crumble fish meat and mix with breadcrumbs, mashed potatoes, bell pepper, carrot and vegetables to taste.
In another separate bowl, whisk egg, buttercream/milk.
Mix wet ingredients with fish meat mixture and stir in chopped onions, parsley, mint, chilies, salt, pepper and garlic powder.
Transfer to a greased pan and bake uncovered for 45-60 minutes or until cooked through.
MALAI FISH CURRY
300g fish fillet
2 teaspoons onion paste
½ teaspoon garlic paste
¼ cup poppy seed paste
¼ cup malai or cream
¼ cup mustard oil
1 teaspoon green chili paste
¼ teaspoon turmeric powder (optional)
½ cup of water
1 teaspoon lemon juice
Salt to taste
In a large mixing bowl, add the fish fillet, lemon juice and salt and mix well. Add onion, garlic, chilli, poppy seed paste and cream. Mix gently and leave to marinate for at least 30 minutes to 1 hour.
Heat a skillet over medium-low heat with mustard oil. Add the marinated fish fillet, stir gently. Put water for the sauce and cook slowly for 5-10 minutes over low heat. Adjust the amount of salt and sauce. Serve hot with rice or roti.
Food and photo: Chiangmi Lena Talukder