Tuesday, October 19, 2010
CALORIE COUNT WITH 500gms. MACKEREL
Total Calories 311.1/Serving
Total Fat 20g.,Saturated Fat 7.5 g.,Polyunsaturated Fat 3.7 g.,Monounsaturated Fat 6.4 g.,Cholestrol 62.5 mg.,Sodium 463 mg.,Potassium 528.3 mg.,Protein 21.4 g.The Carbohydrates 12.3,Dietary Fiber 1.7 g and Sugars 3.1 g.
CALORIE COUNT WITH 500 gms.YELLOW FIN TUNA
Total Calories 209/Serving
Total Fat--6.1 g.,Saturated Fat 4.2 g.,Polyunsaturated Fat 0.4 g.,Monounsaturated Fat 0.8 g.,Cholestrol 48.3 mg.,Sodium 433 mg.,Potassium668.3 mg.,Total Carbohydrates 12.3 g.,Dietary Fiber 1.7 g.,Sugars 3.1 g.,Protein 26.5 g.
INGREDIENTS FOR 6 SERVINGS
500 gms.Raw Fish Fillets(I use Fresh Pomfret/King Fish/Salmon/Mackerel)
200 gms.Shallots(Red Onions) finely minced
1 small bunch Fresh Coriander(Cilantro)Leaves,picked,washed and finely minced
0.25 cup shredded Raw Coconut
5-7 Dried Mangosteen Skins(Kokum/Soley)
1 tsp.Turmeric Powder
Salt to taste
1-2 tbsps.Coconut Oil
FOR GREEN MASALA PASTE
3 tbsps.Dried Coriander Seeds
2-3 tbsps.Lemon Juice
30 gms.Fresh Ginger Root
5-10 hot Green Chillies(according to taste)
Grind these in a Mixer /Grinder to a coarse Paste.
Wash the Fish clean and cut the Fillets in bite sized Pieces.Rub these with the Turmeric and Salt,cover and keep aside for 15-20 minutes.In a basin mix together the prepared Masala Paste,shredded Raw Coconut,Salt to taste,finely minced Shallots and Coriander Leaves and mix well.
In a flat thick bottomed Vessel place half the prepared Mixture.Lay the Fillets on top and tuck in the Dried Mangosteen Skins(Shells) in between these pieces.Cover with the remaining layer of the prepared Mixture.Drizzle the Coconut Oil evenly on the sides of the Vessel and cover with a tight fitting Lid.Steam over low flame for 15-20 minutes till cooked.Serve hot with Indian Bread.
If you need to just Steam Fish for a Western Style Fish Salad,wash the Fish Fillets or whole Fish---should be a firm fleshed variety.Rub all over gently with Salt and Lemon Juice.Then steam covered in a Steamer till cooked.Flake with a Fork after removing Skin and if it is a whole Fish,bones as well.Use as desired.
This is a Marathi Konkani Style as was traditionally cooked by Ba-Aaji,my Great Grandma in Saawant Waadi,on the West Coast of India.We still cook this the same way.Light but very tasty this is something that is cooked on a daily basis as we are Goud Saraswat Brahmins and mainly Fish eaters.If you want you can do away with both the Coconut Oil and shredded Coconut---this will reduce the Calories further but I prefer to cook it the way it is because all the Fat gained is well within healthy limits.
Sunday, October 17, 2010
THIS IS A RECIPE FOR AN ENTIRE MEAL AND SERVES 6
1)FOR GREEN MASALA PASTE
50 gms.Fresh Ginger Root ,peeled
5o gms.Garlic Flakes ,peeled
5-10 hot Green Chillies(According to taste)
1 small Bunch Fresh Coriander (Cilantro)Leaves,picked and washed
Grind all above Ingredients together to a fine Paste
2)THE SHALLOT-DRY COCONUT THICKENER
100 gms. Shallots sliced fine lengthwise in Strips
0.5 cup Dry Shredded Coconut
First dry roast the Shallot strips till the Juice dries up.Then add 0.5 tbsp.of Sesame Oil and continue Roasting on low flame till brown and crisp.Keep aside and dry Roast the Shredded Dry Coconut till crisp and golden.Cool to room temprature and grind together to as fine a Powder as possible.
3)GARAM MASALA POWDER
1 tbsps.Sesame Seeds
2" piece Cinnamon Bark(Daalchini/Taj)
15 whole Pepper Corns(Kaali Miri/Kaali Mirch)
5 whole Cloves(Lavang/Laung)
3 Blades of Mace(Jaipatri/Javitri)
3 Green Cardamoms(Hirvi Velchi/Chhoti Ilaichi)
2 Black Cardamoms(Masala/Kaali Velchi/Badi/Doda Ilaichi)
2 whole Star Anise(Baadyaan/Badam Phool)
2 Bay Leaves(Tamaal Patra/Tez Patta)
1tsp.Carraway Seeds(Shahi Jeera/Kaala Jeera)
1tsp.Lichen(Dagad Phool/Stone Flower)
1 tiny piece Nutmeg(Jaiphal)size of 1 whole Chick Pea
Dry roast each Spiceseparately on low flame till crisp and Aromatic.Powder and keep ready.
1kg.Goat Meat (Leg/Shank)
300gms.Shallots(Red Onions),finely minced
3 tbsps.Red Chilli Powder
Salt to taste
2 tbsp.Sesame Oil
250 gms.Shallots(Red Onions)
3-5 hot Green Chillies
20 Sprigs Fresh Coriander Leaves ,picked,washed and finely minced
0.5 tsp.Granulated Sugar
Salt to taste
Combine all Ingredients together and cover.Keep in 'Fridge to chill till required.
2 cups Whole Wheat Flour
1 pinch Salt
1.5 tbsp.Sunflower Oil
Water to bind
Mix the pinch of Salt with the Flour.Make a well in the centre of the Flour and add Water little by little to form a pliable Dough.Cover with a lid and allow to rise for 10-15 minutes.Divide into 18-20 balls.Roll out into 3" diameter rounds and smear with a few drops of Oil.Fold into desired shape.Sprinkle a little Flour on the Rolling Board and Pin and lightly roll out 0.5" thick Squares/Triangles/Rounds.Spray a Griddle with Pam Spray and roast on both sides till cooked and browned crisply.Repeat the process till all the Chapaties/Paratha are made.
Cut the Meat into 1 " pieces and wash clean.In a deep Basin combine the Meat,Green Masala Paste,Coriander-Cumin Powder,Turmeric Powder,200gms.of finely minced Shallots ,Tomato Puree and Salt to taste.Mix well, cover and marinate for 30 minutes.
Heat the Sesame Oil in a Pressure Cooker and lower flame.Add the Asafoetida Powder and 30 seconds later add the 100gms.finely minced Shallots.Fry on medium flame till crisp and brown.Add the Red Chillie Powder and fry for 30 seconds more.Add the marinated Meat and 2-3 cups of Water.Cover with Lid and Pressure cook for 2 whistles.Allow Pressure to subside and then open Lid.Sprinkle in the Coconut- Shallot coarse Powder and Garam Masala Powder into the cooked Meat and stir to mix well.There should be no lumps.Now simmer covered for a further 5-10 minutes till well assimilated.Adjust the Salt to taste if needed.Garnish with finely chopped Fresh Coriander Leaves and serve hot with Shallot Salad and Indian Bread or hot Steamed Rice.
If served with Indian Bread(3 Chapaties) each,the Calorie Count is 663 Calories of which: 26 g. Total Fat----8.7 g.Saturated Fat,6 g. Polyunsaturated Fat,8.4 g Monounsaturated Fat,111 mg.Cholestrol----Sodium 570 mg. ,Potassium 1361 mg.---Total Carbohydrates 68 g.,Dietary Fiber 9 g. Sugar 2.3 g.---Protein 46 .7g.
You'll have to find out the Calories for the Rice---I prefer this with Chapaties or Parathas---it makes for a good "Cheat" Meal once in a while!!!
Get An Email Alert Each Time KOMAL53 Posts