Top 5 quick and healthy seafood recipes

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Healthy Living India's Top Five quick and healthy seafood recipes. Cooked with minimum oil and low salt, these seafood recipes are excellent for quick week-night cooking, as well as delicious Sunday menus.

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Top 5 quick and healthy seafood recipes

  1. 1. Top 5 Quick and Healthy Seafood Recipes www.HealthyLivingIndia.org
  2. 2. Basa in Coconut Curry Ingredients: Basa fillets - 500 gm Onion - 1 medium - blended Tomatoes - 1 medium, blended Ginger paste - 1/2 tsp Garlic paste - 1/2 tsp Pas phoron - 1 tsp Curry leaves – Abt 20 if small Red chilli powder - 1/2 tsp Turmeric - 1/2 tsp Salt - 1 tsp Cumin-Coriander powder - 1 tsp Coconut milk - 220ml Method: Sear the fish pieces for 1 min on each side with 1 teaspoon oil. In a wide pan, fry the pas phoron and 1/2 the curry leaves. When they start spitting, add the onion, ginger and garlic pastes and fry for about 30 seconds. Add the masalas, salt and tomatoes. Add 1/2 cup water and fry till it starts drying around 3 minutes. Add the coconut milk and bring to a boil. Crush the remaining curry leaves and add along with the fish. Simmer for 10 mins.
  3. 3. Fish Pulimunchi Ingredients: Fish: Surmai - 500gm Onions: 2 medium diced fine Tomatoes: 3 medium Chillies: 4 diced Red Chilli Powder: ½ tsp Salt: 1 tsp Olive oil: 1 tsp Fish Pulimunchi Masala: 2 tsp Tamarind and Date Chutney: 2 tsp Method: Heat the oil and cook the onions till they’re brown. Add everything except the fish and cook till the tomatoes become mushed up (should not take more then 10 minutes to the end of this step) Add the fish and fry till the water is gone – another 5 minutes tops.
  4. 4. Kerala Prawn Curry Ingredients: Prawns - 500 gm Onion - 1 small Tomato - 1 medium Green chillies - 2 Ginger and garlic pastes - 1 tsp each Mustard seeds - 1 tsp Curry leaves - 12 Coriander powder - 1 tsp Red chilli powder - 1 tsp Salt - 1 tsp Red chillies – 2 - slit down the middle Coconut milk - 150 ml Water - 1 cupMethod: Puree the onion, tomato, green chillies, ginger and garlic pastes. Fry the mustard seeds and curry leaves. When they start spluttering, add all the pastes, powders, salt and red chillies. Fry for 30 seconds, add water, bring to a boil & simmer covered for 10 mins. Uncover and stir in the coconut milk. Add the prawns, bring the heat back up for 3 minutes. Switch off the flame and serve immediately.
  5. 5. Chilli Honey Garlic Fish Ingredients: Pomfret – or which ever fish you like – 500gm Chilli Powder – 1 ½ teaspoon Honey – 2 teaspoons Garlic – 2 teaspoons Tomato – 2 medium diced fine Corn flour – 2 tablespoons Olive oil – 2 tablespoons Method: Coat the fish in corn flour and pan fry them (5 minutes on each side). Keep the fish aside. Add chilli powder, honey, garlic, tomatoes and olive oil, to a flat pan, and fry for 2 minutes. Add the pan-fried fish. Cook for 3 minutes.
  6. 6. Shark Ambotik Ingredients: Shark - 500-700gm Onion - 1 sliced Garlic paste - 1 tsp Ginger paste - 1 tsp Tomato Puree - 3 tbs (or 1 tomato, boiled and skinned) Olive oil - 1 tsp Red chilli powder - 1 tsp Ground cumin powder - 1/2 tsp Pepper - 1 tsp Turmeric - 1/2 tsp Salt - 1 tsp Tamarind paste - 1 heaped tspMethod: Heat the oil and fry the onions till they're golden brown Add the ginger, garlic and tomato puree and fry for another minute. Add the spices, tamarind and maybe a cup of water. Bring to a boil, simmer for 5 minutes uncovered Add the shark and simmer till it's done (should take about five minutes).
  7. 7. Shark Ambotik Ingredients: Shark - 500-700gm Onion - 1 sliced Garlic paste - 1 tsp Ginger paste - 1 tsp Tomato Puree - 3 tbs (or 1 tomato, boiled and skinned) Olive oil - 1 tsp Red chilli powder - 1 tsp Ground cumin powder - 1/2 tsp Pepper - 1 tsp Turmeric - 1/2 tsp Salt - 1 tsp Tamarind paste - 1 heaped tspMethod: Heat the oil and fry the onions till they're golden brown Add the ginger, garlic and tomato puree and fry for another minute. Add the spices, tamarind and maybe a cup of water. Bring to a boil, simmer for 5 minutes uncovered Add the shark and simmer till it's done (should take about five minutes).

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