Seer fish is a delicacy in south India. Its called Naimeen in malayalam and Vanjaram in Tamil Nadu. Also refered as Spanish Mackerels/King Mackerels and are very good source of Omega 3 fatty acids which help keep arteries open and allow blood to flow smoothly. Also omega3 has anti inflammatory effects which helps sinus, osteoporosis, arthritis and other conditions.
Choose fatty fish with dark flesh or muscle. The depth of their colour represent the oil amount present. Lean fish are pale and their liver contains the fat unlike the muscle where fat is present in fatty fish. Salmon, tuna, mackerel, seer, back pomfret, hilsa, katla are some fatty fish.Shell fishes are very rich in omega despite cholestrol content.Select fresh fishes instead of canned ones and choose low fat cooking method instead of deep frying. Grilling, steamin,poaching and baking are preferable methods.Having fish directly benefits more, instead of supplements for fish oil.
So lets prepare a healthy seer fish soup after knowing all the benefits of omega 3
- 100g Seer fish
- Tomato 2 small
- Green Chilli 2 medium sized
- Curry leaves a sprig
- Coconut oil 2 tsp
- Fennel 10g/ 1/4 tsp
- Pepper corns 10-15
- Garlic crushed 2-3 medium pods
- coriander leaves 15g
- Ginger crushed 10g
- lemon 2
- Fish Bones 50g
- Shallot 4-5 or 30g onion
Make fish stock with the fish bones, crushed ginger and fennel,pepper corns and strain it.
Cut fish into very very small cubes
Heat oil in sauce pan and add crushed garlic, onion, green chillies, tomatoes and curry leaves and and saute it.
After 5 minutes add the fish cubes
Add the fish stock to this
Let it boil for about 15 minutes.
(if you prefer you can grind this in the mixer )
Season with coriander leaves, salt and pepper .
Add lemon juice to this
Serve it hot