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A classic Kerala delicacy where fish is marinated in a fiery masala, wrapped in banana leaves, and pan-fried to perfection. The leaf steams the fish, making it incredibly moist and aromatic.
For 4 servings
Marinate the Fish (20 minutes)
Shallow-Fry the Fish (5-6 minutes)
Prepare the Masala (10-12 minutes)
A classic Kerala delicacy where fish is marinated in a fiery masala, wrapped in banana leaves, and pan-fried to perfection. The leaf steams the fish, making it incredibly moist and aromatic.
This kerala recipe takes 50 minutes to prepare and yields 4 servings. At 428.41 calories per serving with 31.4g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Assemble the Parcels (5 minutes)
Cook the Parcels (15-16 minutes)
Serve
You can use other firm fish like sea bass, red snapper, or even salmon fillets for a different flavor profile.
For a richer, less tangy masala, you can add 2-3 tablespoons of thick coconut milk to the masala at the end of its cooking time.
For an oil-free alternative, assemble the parcels and bake them in a preheated oven at 200°C (400°F) for 15-20 minutes.
Fish is a prime source of Omega-3s, which are crucial for brain health and reducing inflammation. They also contribute to a healthy heart by lowering blood pressure and triglycerides.
This dish provides high-quality protein from the fish, which is essential for muscle repair, growth, and overall body function.
The use of spices like turmeric (containing curcumin), ginger, and garlic provides powerful anti-inflammatory and antioxidant benefits, helping to combat oxidative stress in the body.
The blend of spices, particularly chili powder and black pepper, can give a temporary boost to your metabolism, aiding in calorie burning.
A single serving of Meen Pollichathu (one piece) contains approximately 380-450 calories, depending on the type of fish and the amount of oil used.
Yes, it is a relatively healthy dish. Fish is an excellent source of lean protein and omega-3 fatty acids. The use of spices like turmeric and ginger adds anti-inflammatory benefits. Cooking in coconut oil provides healthy fats, but portion control is key.
The traditional and most authentic choice is Karimeen (Pearl Spot). However, any firm, fleshy fish with a single central bone, like Pomfret, Kingfish (Seer Fish), or Sea Bass, works wonderfully.
You must wilt the banana leaf before using it. Hold it over a low open flame for a few seconds, moving it constantly until it becomes pliable and turns a darker shade of green. This makes it flexible and prevents tearing.
While the banana leaf imparts a unique aroma, you can use parchment paper or aluminum foil as a substitute. The taste will be slightly different, but the fish will still steam beautifully in the masala.
Store leftover parcels (unopened, if possible) in an airtight container in the refrigerator for up to 2 days. To reheat, place the parcel on a tawa over low heat for a few minutes on each side, or microwave for 1-2 minutes.
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