Did you Know : The National fish of India is Indian Mackerel and why you should eat it

A fish thats oily, strong flavored , rich source of omega-3 fatty acids, has Selenium which is great for your cardiovascular health - Indian MACKEREL is one of the tastiest and cheapest fish that you can find plentiful. Indian Mackerel is recognized as the national fish of India. Also called Long jawed mackerel, Striped Mackerel. Indian mackerel is distributed along coastal waters of the Indian Ocean and West Pacific

Scientific name : Rastrelliger Kanagurta
Size : 25cm(common) 35cm(Max)

Mackerel spoils quickly unless properly refrigerated. Its best eaten when fresh, which tastes real good. An important fish that is consumed worldwide but can lead to food poisoning , if it gets spoilt. Mainly used fresh but they are available as frozen, canned, dried salted and made into fish sauces.

Benefits of Indian Mackerel & Why YOU should consume it regularly

• Low in mercury level (Less than 0.09 ppm)
  
• It enchances eyesight. It prevents the damage done to the eyes because of diabetes
  
• Its rich in Omega 3 (2626mg) and protein thus a lower risk of getting affected by depression
  
• Contains Selenium which is great for your cardiovascular health
  
• It lowers blood pressure and reduces Cholestrol
  
• Planning to lose weight, go for it.
• Lowers risk of diabetes as it also lowers visceral fat
• Rich in monounsaturated fatty acids and polyunsaturated fatty acids
• Low in saturated fats
• Prevents arthritis as it contains anti-inflammatory compounds
• Its one of the very few natural sources containing vitamin D
• It takes care of all your skin and hair care needs with sufficient amount of antioxidant properties, Omega 3 and Selenium.
• There are many minerals in Mackerel thus improving Bone Mineral Density

When it is Harmful

• It's a bony fish, with lots of tiny fine bones between the flesh. If you don't know how to eat such fishes , better avoid them.
• When you are allergic to seafood .
• Kidneys and liver disease patients should not eat the oily mackerel, it may aggravate.
• You are suffering with the gastrointestinal tract, then best to avoid salty and fried fish.
• When there is excess amounts of selenium in the body, avoid it

Click here 👆👆👆 for list of 100 popular fishes with Images .

Nutrient	Value
Mercury level	0.09 ppm (Low)
Omega 3	2646 mg
Omega 6	219 mg
Protein	18.6 mg
Vitamin D	643IU
Calcium	12 mg
Sodium	90mg
Calories	205
Cholestrol	75 mg
Vitamin B12	8.7 mg
Vitamin C	12 mg

Common Names for Indian Mackerel :

Malayalam: Ayala, Aila, Ayila

Tamil: Ayilai , Kumla , Kannankeluthi, kanangeluthi, Kana Kayuthai, kanaam, keluthi aila,Kumla, Augalai, Ailai, Kanangeluthi

Kannada: Bangde,Banguda, Telbangade

Telugu: Kannangadatha,kanagarthalu

Gujarathi: Bangada , Malbari bhangda

Hindi :Bangadi

Marathi:Bangada

Oriya: Kangurta , Karan kita, Marua

Bengali: Khap khopi , Lajjabatti sating

Others Indian Names: Bangda, Bangdo (konkani), Bangade,बांगडो, ಬಾಂಗ್ಡೊ

Arabic: Basha, garfa,bagha, Khadhra, Karuga

Tagalog: Alumahan (long jaw) Hasa Hasa (short Bodied), Kabalyas, Bulau

Srmai,surmaya, bangra(Pakistan)

Sinhalese : Ailai,Karung kuluttan, Kumbala, Maha kara bolla

Malay : Kembung borek, Mabong, Pelaling

Hokkein : Maa Boong

Cantonese Maa Bonk

Indonesia : Pelaling

Afrikaans :Langkaak-makriel, Indiese makriel

Burmese : Nga-atpon, Nga-gongree

French : Maquereau des Indes, Makro dou

Japanese : Gurukuma, Saba

Portuguese : Cavala, Cavala-do-Indico

Spanish : Caballa de la India

Thai : Pla lung, Pla thu mong

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Fishes of Assam - Local fish names in Assamese and English

Marine fishes and Fresh water Fish Names in Assam

Click here for complete list of fish Images 🐟


📜  List of top 20 fishes we should avoid eating

📜  What is the healthy way to cook a fish ?

📜  How to select a fresh fish ?

📜  Do you know the National Fish of India ?

Common Name	Local Names
Assamese Kingfish	Sundaree,Rajah mas,Kadal, Sentori, lah boe
Angra Labeo	Balakhashra, Jauria
Bata Labeo	Bhangan, Bagee Bhangan, Bata Bhangan
Basa/ Pangasius/ Pangas catfish	Kos Maas, Ponnga,Pangas, Aie, Banka jella, Choluvajella River Catfish ( Batchwa vacha , Basa, Bacha, Bachawa, Baiki , Kangon , Tunti , Vacha)
Brahmaputra labeo	Silgharia, Lasu, ghariarou
Big eye Ilisha	Eelsha, Ilisha
Barred baril	korang, bariala,bairali
Chaguni	Pooteee Keintah, Pith kaita
Catla	Bhakura, Bahu, Bandhekera, Bhokua, Bau-dhekera, Baahu , ভকু্ৱা মাছ
Chocolate Masheer, Katli	Boka, bokar, boolooah, buka pethia, Katil
Clown knifefish	Chital, Seetal, চিতল মাছ
Clown Featherback	Thailand chital maas
Common carp	scale carp
Copper masheer, Mosal masheer	Lobura
Climbing Perch	Kawoi maas, Kai , Kawai , Koi
Cotio	Hafo, Hamfo, Herbaggi, Lauptithikhri
Cosuatis barb	Puthi, Piithikhri
Dwarf barb/Pigmy barb	Puthi, Pithikhri
Elongate glassy perchlet	Chonda maas
Feather Back	Kandulee, Kandla, Phaila, Kanduli maas
Freshwater Shark / Mully Catfish/ Wallago attu	Borali, Boal (WB), Sareng (Manipur)
Jungha Masheer	Jungha pithia, Jongapithia, Laopithia
Ganges river gizzard shad	Karoti, Khoira, Karati, Koroti
Gangetic leaffish , Mottled nandus, Mud perch	Aakori, Gedgedi, Bhetki, Khaloibhangi
Gangetic hairfin anchovy	Phasa, Chalo , Salo , Phansa
Gora Chela	Ghora Chelekona, gora chela
Grass carp	Grass carp
Glass barb	Puthi, Pithikhri
Golden barb	Puthi, Pithikhri
Gunther's barb	Seniputhi, Senipithikhri
Garfish freshwater	Kokila maas
Garua bachcha	Neria
Gaint River catfish	Aor , Arii , Auri
Golden Masheer	Jongapithia , Junga , Jungapithia
Hamiltons barila	korang
Hilsa , Toli shad	Ilish, Ilisha, ইলিছ মাছ
Indian butter-catfish	Pabho , Pabo , Pahboh, Pava
Indian Ilisha (Hilsa melastoma)	Sa lo, cha-lo
Indian Glass barb	Gharbeki, Lauputhi, Laupithikhri
Indian longfin eel	Nadarbami, Nadalbami, Nangdarbami
Indian River shad	Karati, Chapila, Karoti, Khoira
Kalbasu / Black Rohu	Katijora, Mali, Bach mass, Rougusum
Katli	, Boka , Bokar , Boolooah , Katli , Pakiranga
Kalabans	Silgharia, Goria, Rou, Nepura
Kuria labeo	Kuriha, Gonya, Kurhi
Long-whiskered catfish	Aari
Large razorbelly minnow	Selkona, Chelekani, chela
Mrigal carp	Mirika, Mirrgah, Mirga
Mola carplet, pale carplet, Indian carplet	Moa, Maowa
Mullet / Khorsula	Keshi maas
Murrel Gaint	Xaal Maas
Nandina labeo	Nandani, Nandanirou, Nandani
Olive barb	Bhaka puthi, Mara puthi, Senipithikhri, Seni puthi, Mura puthi
One spot barb	Puthi, Pithikhri
Pangusia labeo	Lasu, Gharia, Silgharia
Pomfret	Rup chonda
Reba Carp	Lachim, Lassem, Bhangna
Rohu	Rau, Rohiti , Rou , ৰৌ মাছ
Rice Paddy Eel	Kuchia, Kharu
Rita	Litha
Rosy barb	Puthi, PithiKhri (bodo)
Snakehead Murrel	Xol maas
Spotted snakehead	Goroi maas
Green snakehead	Goroi mach
Silver barb	Java puthi, China Puthi,Pithikhri
Stedman barb	Puthi
Swamp eel	Kuchia, কুচিয়া মাছ
Swamp barb, Chola barb	Puthi, Pithikhri
Silver hatchet chela	lauputhi, chela, laupithikhri
Shalyni barb	Puthi, Pithikhri
Silver carp	Silver carp
Squarehead catfish / Indian Chaca	Kurkuri, Chega
Stinging catfish	Singee mach
Tor masheer, Red finned masheer	Burapatra, Burapithia, Bhulu Rou, Laopithia, Pukkiranga, Pithia
Trout	Ngaka
Ticto, Two spots barb	Kanee Puthi, Pithikhri
Walking catfish	Magur, মাগুৰ মাছ
Yellow masheer, Putitor masheer	Jonga tora, Junga pithia, Pithia
Click here 👆👆👆 for list of 100 popular fishes with Images 🐟

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What's the difference between a Prawn and a Shrimp?

An important difference between prawns and shrimps, is in the way the segments of the abdomen (tail) overlap. Shrimps have curled body compared to flat body of prawns. The Prawn is transparent with long legs and the Shrimp is the sandy colored. Prawn’s legs are longer than shrimp’s legs.

For basic difference look beneath the tail. The second segment of a shrimp overlaps both the first and the third segment, while the second segment of a prawn overlaps only the third segment. In penaeids (prawns) the sides of all segments overlap the segment behind, like roof tiles. In carideans (shrimps) the sides of the second segment overlap both the one before and the one after .

In prawns the first three of the five pairs of legs on the body have small pincers, while in shrimps only two pairs are claw-like. In some shrimps one or other of the first two pairs of legs is bigger than the other whereas in prawns all the legs are similar lengths.

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How to buy Fresh Fish -10 Tips to consider before selecting one

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Fishes come in all sizes, shapes and each variety has its distinct flavours.Fish is a versatile food that you can prepare in a wide variety of ways, be it baked, steamed, poached, grilled, deep or shallow frying. Fishes are most commonly consumed food across the world for its nutritional proteins, Omega 3 fats and iodine, Also, eating fish regularly reduces the risk of many diseases. A fresh fish however cooked definitely is a thing to relish.

So how to get the ' Just out of the Ocean' experience of tasting a fresh fish? We need to go fishing , lol. Well ALMOST fresh even though not directly from ocean to plate. Here are few thumb rules you have to follow the next time you visit a fish counter. Fish is highly perishable item and gets spoilt very fast , if not maintained at a proper temperature. Just follow these tips for a good buy.

Here's LIST OF INDIAN FISH NAMES WITH PHOTO 👈

📜  List of top 20 fishes we should avoid eating

📜  What is the healthy way to cook a fish ?

📜  Do you know the National Fish of India ?

EYE TEST
Eyes are windows to the sole. Look for CLEAR bright, glossy, bulged (convex) and dark eyes. Sunken, red, glazed or cloudy white eyes with gray dullness are a real no-no.

RED GILL DELIGHT
Probably the oldest trick to buy a fresh fish is to check the gills. Bright scarlet gills/bright pink or red on a fish means it’s freshly caught. The gills should feel clean and not sticky or slimy. A dull brick or dark brown color is an old fish. Sticky gills sometimes indicate use of formalin solution.

Beware 👎:

• A red dye is often applied to the gills to make appear fresh , so beware.
• If formalin is used the fish retain the red color of the gills. It could be a false symbol of freshness.
• Mostly expensive fishes are chemically laced to look fresh for weekends when the demand is quite high.

In most Asian fish markets, fishes are contaminated with highly toxic Formalin and Ammonia for better shelf life, as ice is expensive and has to be replaced frequently. These fishes smell and when cooked taste of chemicals but very hard to point out.

For formaldehyde contaminated fish look out for flies near the fishes, As the old saying goes, 'Always go to a fish shop with flies around, it tells the fish is not contaminated'. Ammonia is used to slow melting of ice and formalin is used to preserve the fish for long shelf life. Both chemicals are quite toxic for human intake.


FIRMNESS TEST
Fresh fish has a rigid body, a hard and firm form means freshness. If the fish is soft/mushy means fish is old. Finger tips shouldn't leave an impression when poked, it should bounce back to normal when pushed with a finger. Belly of a fresh fish is shiny, firm and undamaged. If its bursting out its an old one. 

Beware 👎:

• Old Fishes are sometimes frozen to make it firm and hard, to misled people.
• A rubbery flesh mostly suggest formalin preservation.
  

SNIFF TEST
A fresh fish will have clean, salty smell and not smell fishy. They should have no pungent smell. Rotten fish have foul nasty smell. A smell of chemicals suggests the presence of formaldehyde solution.

Beware 👎:

• While selling in heaps rotten fishes are often mixed with fresh ones.

TEXTURE AND SHINE
The skin should be metallic, shiny, moist and clean looking. No brown spots or patched, it shows the sign of decay. must have an appearance of a live fish. A dull looking fish with fallen scales means OLD. Fresh fish have most scales intact and adhere tightly to the skin, A fresh fish skin glistens with a rainbow sheen

FINS AND TAILS
Many fish traders take care to preserve only the meat of the fish using ice and formalin. Have a look at the fins and tails, which will reveal the freshness of the fish. If the fins have started to shrivel, dry, brittle or decay say no to the fish. Torn fins suggests the fish was mishandled

The above picture shows how the shine, eyes, firmness, colour of the body, tail and fins have gradually changed within a span of 10-15 days.


COLOR OF THE SLICES
Fishes fade in color once they are past their prime. When buying fillets look for neat, moist, trim , bright and firm fillets with white translucent appearance (for white fish). The fillets should have no cracks. There should be no browning around edges, Poor quality fish is soft, limp and tears on pressure, not holding tight to the fish muscles. Fish muscle is of two kinds, light muscle  and dark muscle. A sniff is important here, there should be no pungent smell. Prepacked fillet should contain minimum of water pooling

CRABS & LOBSTERS
Fresh crabs and lobsters should be lively and frisky. Should be heavy for their size. If the crab is sulking in a corner of the tank, its not worth putting in your basket.

PRAWNS AND SHRIMPS
Should be firm and have mild odour, The shell should not have black spots and should be translucent for most varieties with a greenish, bluish or pinkish tint. When cooked the meat should be firm and less smelly

SHELL FISH
Select shell fish (Clams, Mussels, Oyster)  which are tightly closed without any gaps/cracks. Once cooked if the shell fish doesn't open, better throw them away

SQUIDS
Squids have clear eyes and meat should be firm and untorn. A fresh squid has reddish brown spots but if it decays, its flesh turns yellow.

AROMA OF COOKED FISH
Its already late, but trust your senses. Fresh fish do not taste bad or bitter in deep colored portion. There should be no foul smell while cooking. A good fish when cooked has a rich aroma, if fried or grilled the inside flesh would be bright white.

A QUICK SUMMARY

Lastly fresh fish will come at higher price unless the whole market has a similar catch

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Different Types of Tuna - Know the difference

Albacore
Scientific Name : Thunnus alalunga


The Albacore has pectoral fins remarkably long for any Tuna. Most tuna sold in USA are albacore. Also commonly known as Longfin tunny, Longfin Albacore or CHICKEN OF THE SEA for its white meat. The common length of the Albacore is 100 cm

Common names around the world :

Arabic : Gubad, Jaydher, Shak, Toun abyadh, Thon, Tunna

Philippines : Tulingan, Iliwon, Kiyawon, Tun, Bulis, Karaw

France : Tonnu biancu, Germon

Denmark : Hvid tun,Langfinnet Tun

Italy : Aa-lunga, Alalonga

Spain : Albacora, Atun

Japan : Binnaga, Binchô

Malaysia :Aya, Kayu, Tonggol, Tuna albakor

China : Chang chi we, 长鳍金枪鱼, 長鰭鮪, 长鳍鲔, 長鰭金槍魚

Brazil: Atum, Bandolim, Carorocata, Albacora branca, Albacora cachorra, Albacora legítima

Vietnam : Cá ngir vây dài







Blackfin tuna
Scientific Name : Thunnus atlanticus


Blackfin tuna has a oval shaped body with black back. They have long pectoral fin. The second dorsal and anal fin are not elongated. The small finlets is distinctly dusky for a Blackfin tuna although they may have a yellow tinge. The common length of the Albacore is 72 cm. Also known as Deep-bodied tunny in the USA

Common names around the world :

Portugal : Atum-barbatana-negra

France : Bonite noire, Giromon, Ton noir

Denmark : Sortfinnet tun

Sweden : Svart tonfisk

Spain : Atún aleta negra

Japan : Mini maguro, Monte maguro, Taiseiyo maguro

Russia : Chernij tunets , тунец черноперый

China : 黑鰭金槍魚, 黑鳍金枪鱼

Brazil: Albacora-cachorro, Albacorinha, Binta, Atum-negro







Bluefin Tuna (Atlantic)
Scientific Name : Thunnus thynnus


Bluefin tuna the second dorsal fin is higher than the first and belly is silver white with colourless transverse line alternating with rows of colourless dots. The first dorsal fin is yellow or bluish, the anal fins are dusky yellow, edge with black

Common names around the world :

Portugal : Atum-yellowtail, Mochama

France : Thon rouge du nord, Thon rouge de l'Atlantique

Denmark : Almindelig Tun, Blåfinnet tunfisk, Atlantisk tun

Sweden : Makrillstörje, Röd tonfisk

Spain : Red tuna

Japan : Kuromaguro

Russia : Krasnyj tunets, Sinij tunets

China : Ca chan, Thu, 大西洋 蓝 鳍 金枪鱼, 金枪鱼, 鮪

Brazil: Albacore-blue, Albacore-maguru, Atum-blue

Arabic: Tunna, ,Toun ahmar , تونة حمراء أطلسيَّة

Germany: Atlantischer Thunfisch, Roter thun

Italy: Barilaro, Tonno rosso, Franzillottu

Greece: Tonnos, Makroftero tones







Bullet Tuna
Scientific Name : Auxis rochei


Bullet tuna is small and slender. It has a maximum length of 50cm. These tuna are blue black on the back with zig zag dark pattern on upper body and silver below. The fins are dark grey. Also known as Corseletted frigate mackerel, Kawakawa, Bullet mackerel, Blow goat and Mackerel tuna in some places

Common names around the world :

Philippines : Thuringan, Bodboran, Lubak-lubak, Pirit, Aloy, Vahuyo

France : Auxide, Bonitou, Thonine orientale

Malaysia : Governess, Aya peluru, Baculan, Kayu, Semambu, Tongkol

Portugal : Judeu

Spain : Oriental little tunny, Melva ,Melvera

Denmark: Fregatmakrel

Japan : Dainanpo, Kubarai, Magatsuwo,Manba

Norway : Help

China : 双 鳍 舵 鲣, 圆 花 鲣, 煙 仔 魚

Brazil: Atum, Beautiful, Pretty-puppy, Cavala

Arabic: Bonitou, Cavalla, Melva ,Stroum ,ﻱﺘﻴﺴﺗﺎﻣ

Germany: Fregattenmakrele, Pretty Unechter

Italy: Biso, Tombarello

Greece: Koponi-Kopanaki, Βαρελάκι

Indonesia: Aya selaseh, Bakulan

India: Urulan-choorai, Eli-choorai, Kutteli-choorai







Frigate Tuna
Scientific Name : Auxis thazard


It has a robust body, elongated and rounded. Color of black bluish turning to deep purple or almost black on the head. A pattern of 15 or more narrow oblique to horizontal dark wavy lines and has a white belly. Some common names are Leadenall, Fregat makreel, Bonito, Bullet mackerel

Common names around the world :

Philippines : Thuringan, Buroboto, Ehalason, Perit, Aloy

France : Melva, Pesciu cavallu, Bonit queue raide

Malaysia : Bonito, Aya kurik, Aya selasih, Bakulan

Denmark: Auxide

Spain : Melva

Japan : Hirasôda, Soda-gatsuo

Mexico: Barrilete negro

China : 圆舵鲣, 扁花鰹

Brazil: Judeu, Serra

Arabic: Deraiga, Tabban, Sadah

Germany: Fregattenmakrele, Unechter Bonito

Italy: Mpisu, Bisu, Culariau, Motolo, Sangusu, Tambarela

Greece: Kopani-Kopanaki,

Indonesia: Alalalum

India: Gedar, Ayila soora, Bugudi, Kutteli-churai





Longtail tuna
Scientific Name : Thunnus tonggol


The second dorsal fin is higher than thhe first dorsal fin and belly is silvery white with colourlesselongated oval spots arranged in horizontally oriented rows. The caudal fin is blackish with streaks of yellow green. The Lontail tuna is more slender and has shorter pectoral fins compared to the southern Bluefin tuna and Pacific Bluefin Tuna which are true 'Bluefins'. Some common names are northen bluefin tuna, Tonggol tun, Indian long tailed tuna, Australia tun

Common names around the world :

Australia: Bluefin tuna, Northen bluefin

Philippines : Tambakol, Bangkulis, Barilis, Panit, Biyad, Tulingan,Sobad

France : Thon mignon

Malaysia : Abu-Abu, Aya hitam, Bakulan, Kayu, Mambu botol, Semambu, Tongkol

Denmark: Tonggol-tun

Spain : Atun tongol

Japan : Koshinaga

China : 小黄鳍鲔, 青干金槍魚

Russia: Dlinnokhvostyj tunets

Arabic: Gebab, Sahwa

Portugal: Atun-tongol, Atum-do-índico

Italy: Tonno indiano

Sweden: Tonggol

Indonesia: Abu-Abu, Awu Awu

India: Karachoora,Kethal,Gethal, Khavalya-gedar





Little Tunny






Yellowfin tuna






Skipjack tuna






Bigeye tuna






Dogtooth tuna






Reference : https://www.fishbase.org/

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Red Snapper fillet with wine sauce

A perfect dish of grilled Red snapper fillets with classic white wine sauce. The combination of wine and fish makes this dish simple and delicious.

Ingredients:

Snapper (fillet)200 gm
Salt – To taste
Pepper – To taste
Shallots diced thinly – 2
Fresh thyme - 1 tbsp
Lime Juice – 1 lemon
butter - 25 g
white Wine – 300 ml
fresh double cream - 250ml
Dijon mustard - 1 tbsp (preferable)
BeetRoot – 100gm (optional)
Cabbage – 100gml
Oil (preferably olive)

Preparation:

1. Marinate the fillet with salt, pepper, oil and little lemon juice
   
2. Keep aside for few minutes
   
3. Grill the fillet till golden brown for 5-7 mins
   
4. Melt butter in a heavy base pan
   
5. Gently fry the diced shallots and thyme until its soft but not colored
6. Add wine and bring to boil rapidly until liquid is reduced by half
7. Add cream and mustard and warm thoroughly
8. Squeeze some lemon juice and freshly ground black pepper
9. Pour the sauce in a jar
   
10. Place the grilled fish fillet and garnish with beetroot and cabbage
11. Pour over some sauce
    
12. Serve hot

Note : You can try different combination of herbs to make the classic sauce interesting.

Try experimenting. How about Red wine and chocolate sauce :)

Gulfnews

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Mutton Boti Kabab

Ingredients:

• 500 gm boneless mutton (cut into 1 1/4 inch )
• 1/2 cup thick drained yogurt
• 2tsp garlic paste
• 1 tbsp lemon juice or vinegar
• 1 tbsp raw papaya paste with skin (ground)
• deghi chilli powder to taste
• 2 tbsp oil

For Masala grind

• 6 cloves
• 8 black pepper corn
• 1 small piece cinnamon
• 2 tbsp cashewnut paste

Preparation:

Wash and dry the meat pieces with a kitchen towel. marinate with lemon juice, garlic, ginger paste, papaya paste, salt, red chilli powder and masala powder and oil.Rub the mutton well with the masala 2-3 times and leave for 8-10 hours.

Pre-heat the barbecue or grill. Put the mutton pieces on a skewer, cook on charcoal fire or keep the skewer on a greased wire mesh of the barbecue.

Turn them 2-3 times and smear with oil 2-3 times. Serve with onion, chilli salad and mint chutney

Source:WomensEra

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Chicken Biryani - Malaysian Style

Ingredients:

For Curry:
60 ml oil
100 gms chopped onion
30gms chopped garlic
1 kg chicken ,cut into piece
100gms Malaysian curry powder


Ingredients for Malaysian Curry Powder:
2 tablespoons coriander seeds
1 tablespoon cumin seed
3/4 tablespoon fennel seed
1/2 tablespoon chili powder, to taste
1/2 teaspoon turmeric powder
1/4 teaspoon clove
1/4 teaspoon cinnamon
1/4 teaspoon cardamom
1/4 teaspoon pepper

For the rice:
2 Keiffer Lime
6 lime leaves
1 strip pandan leaf
2 lemon grass blades
500 gms basmati rice, soaked for 15 mins

Preparation:

For the chicken:

heat oil in a pan with a thick base
Saute onion till golden brown
Add garlic and saute for 3 more minutes
Add chicken and continue cooking for 10 mins
Add malay curry powder and stir till just cooked



For Rice:

In a separate pan, boil sufficient water to cook the rice
Add the ingredients and let it cook till rice is parboiled.
Stain the rice

To assemble,layer rice and chicken in a pot, ensuring that rice is at the top

Seal the pot with a lid and cook on low heat for 25 to 30 minutes

After opening the pan, fork it gently and mix it.

Serve hot

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Benefits of Miracle Olive and Other Oil - Elixir of life

Poets have sung and doctors have raved about it. Chefs cannot do without it. In Indian cooking we haven't used it. It fights cancer and prevent heart diseases, increase the life expectancy. An amazing natural ingredient that contains numerous benefits for the skin. The ingredient is known as the miracle OLIVE OIL to the world.Make olive oil part of your daily cooking to bring wellness to your family's health.

• Olive Pomace Oil can be used for Indian cuisine and frying.
• 100% pure Olive oil for Italian and western cuisine. Its good for Body massage.
• Extra Virgin Olive are used for Salad dressing and dips

Olive oil possesses several natural ingredients like Vitamin E, Vitamin K, Phenols, Squalene, Vitamin A which make it an ideal ingredient to apply to the skin.vitamin K to be effective in reducing the dark under eye circles.Vitamin E has been proven to possess the ability to penetrate skin layers reducing skin aging. Good in healing process.Phenols repair damage to cell membranes caused by exposure like pollution.Vitamin A helps the skin stay soft, smooth and firm, increasing the elasticity, and having numerous anti-aging benefits.

WHAT OILS YOU SHOULD USE:

Baking: Use a variety of polyunsaturated and monounsaturated oils and margarines made from canola, olive, sunflower, soyabean and peanut.

Spreading on bread:

Use a polyunsaturated or monounsaturated margarine spread.

Deep-frying: Cardiologist don't recommend it

Salad dressing: Use Olive,sunflower, canola, peanut, sesame or grapeseed oils

Shallow/pan/Stir-frying: A variety of oils listed above are suitable. Rice barn oil is called as Indian Olive oil. its a healthy oil with no transfat

Try to avoid or minimize using oil high in saturated or trans fats including Palm oil, tallow, lard, coconut oil, butter, ghee, vanaspati. For a good health stick to grill and baking or steamed food rather than deep fried foods.

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Seer Fish Soup

Seer fish is a delicacy in south India. Its called Naimeen / നെയ്മീൻ 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

Ingredients

• 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

Method

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

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