Fish is a super food, packed with vitamins and minerals, and a major source of omega-3 fatty acids, fish can help to protect against a range of diseases, from cancer to heart disease, Yes, fish can be a great dietary choice: It’s lower in calories and saturated fat than red meat and naturally higher in healthful omega-3 fatty acids.
Fish is the only food that directly supplies large amounts of the omega-3 fatty acids that have been shown to cut the risk of heart attack and stroke. Omega-3s may also elevate mood and help prevent certain cancers, cognitive decline, and eye disease. Most people can get enough by consuming fatty fish at least twice a week. People who already have coronary heart disease require about a gram a day of those fatty acids, an amount that frequently requires taking a supplement.
Mangaluru fish curry is a traditional curry made with simple spices, but gives rich taste and flavor, it goes good with neeru dosa, idli and rice. This dish is popular in Dakshina Kannada.
Explore the exclusive taste of spices seeped into juicy fish pieces. Mangaluru fish curry with special additions of coconut and spices.(Thanks to my neighbour Smt.Sulochana Shetty in guiding for preparing this recipe).
Preparation time : 10 minutes
Cooking time : 30 minutes
Serves: 3 to 4.
White pomfret fish – 1/2 kg (sliced to pieces)
Grated coconut – one large bowl
Chily (preferably byadagi) – 5 to 6 nos
Red short chilies – 5 to 6 nos
Jeera – 1 tsp
Fenugreek seeds – 1 tsp
Pepper – 1 tsp
Coriander seeds – 4 tsp
Garlic – 5 to 6 cloves
Onion – 1 medium sized (one half for grinding and the other half for seasoning)
Turmeric – ½ tsp
Tamarind – 1 small ball (as shown in the picture)
Coconut oil – 2 tbs
Salt to taste
Step:-1 – Procedure for preparation of paste for curry
*Take a kadi add 1 tsp of coconut oil and chilies fry for while in a medium flame, till the colour changes (not to be roasted too dark). Keep it aside.
**Add one tsp of coconut oil, jeera and coriander seeds, fry for while in a medium flame (not to be roasted too dark). Keep it aside.
***Add pepper, fenugreek seeds, fry for while and remove it keep it aside.
Take a mixer jar , add grated cocount, chopped 1/2 onions, garlic and roasted ingredients (* & **), tamarind, chilies and grind to a fine paste with little water, except pepper and fenugreek seeds (***).
Finally add roasted fenugreek and pepper (***) to the mixer, grind it together and make a fine paste of it.
Step :-2 – Procedure for preparation of curry
Take a container or casserole add grounded paste (step – 1) and little water to it and see the consistency and bring to boil for 15 min in a medium flame.
Then add fish pieces to the curry and close the lid for five minutes.
Take another kadi add 5 tsp of coconut oil, add finely chopped onion and roasted till it becomes golden brown in colour, add a pinch of chilly powder into it and add to the curry.
Tasty Mangaluru style Manji gashi is ready to be served.
Note : You can use any fish of your desire to prepare this curry.