Tuesday, October 19, 2010
TOTAL CALORIE COUNT 367.6/SERVING--TOTAL SERVINGS 6
Total Fat--23.4 g.,Saturated Fat 4.7 g.,Polyunsaturated Fat--6.8 g.,Monounsaturated Fat 9.3 g.,Cholestrol 62.5 mg.,Sodium 481.7 mg.,Potassium 756.8 mg.,Total Carbohydrate-19.5 g.,Dietary Fiber 4.1 g.,Sugars 1.0 g.,Protein 23 g.
500 gms Mackerel--Whole Fish cut into 1 " thick pieces
1 tsp.Turmeric Powder
Salt to taste
5-7 Dry Mangosteen Skins/Shells(Kokum/Soley)
300 gms.Shallots(Red Onions)minced fine
3-5 tbsps. Sesame Oil(according to taste)
30gms.Peeled Fresh Ginger Root
30 gms.Peeled Garlic Flakes
1.5 tbsp.Lemon Juice
Grind all these Ingredients together to a fine Paste
3 tbsps. Dry Coriander Seeds
2 tbsps.Red Chilli Powder(Degi Mirch-MDH Brand)
2 tsps.Sambar Powder(MTR Brand)
1 tsp.Turmeric Powder
Powder all Ingredients together to make as fine a Powder as possible.
Wash the Mackerel pieces and apply Salt and 1 tsp.Turmeric Powder to these.Grind together the Ginger and Garlic with Lemon Juice to a fine Paste.Grind all the Ingredients for Masala Powder to as fine a Powder as possible.Apply this Powder and the Ginger Garlic Paste to the Mackerel and marinate for 30 minutes.
Heat Oil in a non stick Wok and fry the minced Shallots in it till crisp and brown.Allow these to cool to room temprature and then mix in the Mackerel and the entire Marinade.Adjust the Salt if needed.Tuck in the Mangosteen Skins evenly in the preparation in the Wok.Cook uncovered on low flame till the Oil shows at the sides and all the juices dry up.Shake the Wok gently to prevent sticking to the bottom of the Pan every few minutes.Do not stir or the pieces wll break.Garnish with finely chopped Coriander Leaves and serve with hot,steamed Rice and Kokum Curry---This is a dry Curry and the excess Oil is used as additional Curry to season the Rice.This dish is prepared mainly for the evening meals in Konkani homes.
This is one of our favourite dishes and requires the deeply browned and crispy Shallots----very tasty but not for eating as often as I'd like!!My Great Grandma was a phenomenal Cook and a very knowledgeable "Vaidu"---well versed in ancient Ayurvedic Remedies as well as Naturopathy.She died at a very ripe old age but retained all her faculties except her sight to the last.When she realised that she was losing her eyesight,she memorised the feel of each Root and Branch she needed.After she lost her eyesight,she'd tell each Medicinal Root and Branch by the feel and prescribe accurate proportions to be taken!!