easy fish fry

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EASY FISH FRY RECIPE 






VYSHNAVI, ON AUGUST 21019

Fish fry is made not just in India but many parts of the world, and it is important food in many cuisines a and cultures. Every one has their own recipe with spices and herbs.

Fish is most healthiest food on the planet, loaded with important nutrients such as protein vitamin D and a great source of omega 3 fatty acids. consumption has been linked to bevy of health benefits.


let's discusses the health benefits after the recipe.



EASY FISH FRY RECIPE



INGREDIENTS



    FISH -500 gram

    TURMERIC - 1 /2 tsp

    LEMON JUICE -2 tbsp

    GINGER GARLIC PASTE- 1 1/2 tsp [while making paste add 1 tsp poppy seeds "gasagasalu"]

     RED CHILI POWDER- 1 1/2 tsp

     GARAM MASALA- 1 tsp

     ONION -1 large [optional]

     GREEN CHILIES- 2 medium[optional]

     OIL AS NEEDED

     SALT AS NEEDED


RECIPE TO MAKE


1. Wash fish thoroughly with rock salt and water, drain water completely. 

2. In a mixing bowl add red chili powder, salt, garam masala, lemon juice, ginger garlic paste, turmeric and make it into fine paste. 

3. Marinate the fish with the paste for 10 minutes.


4.Heat a heavy bottom small pan on a medium flame and add 1 tbsp oil to it.

5.when the oil is hot enough, carefully place the fish in the oil, flip it for every 3-4 minutes, it might take nearly 20 minutes to fry a fish piece.


 6. when the fish is done, add curry leaves, coriander leaves to the pan.

7. stitch off the stove, keep it cover for 10 min gives nice aromatic smell. garnish with onions and chilies.


NUTRITIONAL VALUE


1. Calories: 256 k cal

2. Carbohydrates: 2 g

3. Protein: 50 g

4. Fat: 4 g

5. Cholesterol: 124 mg

6. Sodium: 142 mg

7. Potassium: 804 mg
 
8. Calcium: 26 mg
 
9. Vitamin A: 200 u

10. Vitamin C: 5.8 mg
 
11. Iron: 2.2 mg


    HEALTH BENEFITS


  1. Among fitness enthusiasts, fish makes it a much sought after other item, due its rich nutritional profile that comes studded with essential micro nutrients including omega 3, protein, vitamin B, selenium and vitamin D .
  2. Fishes are a rich source of  vitamin E  and omega 3. Regular consumption of fish helps to maintain healthy hair, eyesight and skin.
  3. Reduces the risk of cardiovascular diseases due to the presence of omega-3 fatty acids in them.
  4. Oily fish consumption lower 's blood pressure levels. some believe that it also reduces fat in arteries.

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