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Crispy, spicy fish steaks marinated in a classic blend of South Indian spices and shallow-fried in aromatic coconut oil. A beloved dish from Kerala, perfect with rice and sambar.
Prepare the Fish (5 minutes)
Create Marinade and Coat Fish (10 minutes prep + 30 minutes marination)
Shallow Fry the Fish (10 minutes)
Crispy, spicy fish steaks marinated in a classic blend of South Indian spices and shallow-fried in aromatic coconut oil. A beloved dish from Kerala, perfect with rice and sambar.
This kerala recipe takes 55 minutes to prepare and yields 4 servings. At 245.15 calories per serving with 35.79g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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For a lower-fat version, bake the marinated fish at 200°C (400°F) for 15-20 minutes or air fry at 180°C (360°F) for 10-12 minutes, flipping halfway through.
This recipe works wonderfully with other firm-fleshed fish like pomfret (avoli), pearl spot (karimeen), seer fish (neymeen), or even mackerel (ayala).
Add 1/2 teaspoon of fennel powder (perumjeerakam) or a pinch of garam masala to the marinade for a slightly different flavor profile.
Substitute the lemon juice with 1 tablespoon of thick tamarind paste for a more traditional, earthy tang.
The fish provides a healthy dose of omega-3s, which are crucial for brain health, reducing inflammation, and supporting a healthy heart.
Fish is a high-quality, lean protein source essential for building and repairing tissues, muscle growth, and overall body function.
The marinade includes turmeric and ginger, both of which are known for their powerful anti-inflammatory and antioxidant properties.
Spices like black pepper and chili powder contain compounds that can give a temporary boost to your metabolism.
A single piece (approximately 135g) of Kerala Meen Fry contains an estimated 320-360 calories, depending on the type of fish and the amount of oil absorbed during frying.
It has both healthy and less healthy aspects. The fish itself is an excellent source of lean protein and omega-3 fatty acids. However, since it is shallow-fried, it contains added fats and calories. It can be part of a balanced diet when eaten in moderation. For a healthier option, try baking or air-frying.
The most common reasons are: 1) The fish was not patted dry enough before marinating. 2) The marinade was too watery. 3) The oil was not hot enough when you added the fish. 4) The pan was overcrowded, which lowers the oil temperature.
Yes, you can, but the rice flour is what gives the fish its characteristic crispy coating. You can substitute it with cornstarch or fine semolina (rava) for a similar effect.
Store leftover fish fry in an airtight container in the refrigerator for up to 2 days. To reheat and regain some crispiness, warm it in a pan over low heat or in an air fryer for a few minutes. Avoid using a microwave, as it will make the fish soggy.
Kerala Meen Fry is traditionally served as a side dish with steamed rice, sambar, and a vegetable stir-fry (thoran). It also pairs well with rasam or moru curry (spiced buttermilk).
This recipe goes great with these complete meals
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