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A classic Kerala fish fry where firm fish steaks are coated in a fiery, tangy spice paste and shallow-fried in coconut oil until perfectly crisp. This dish is a staple in South Indian homes, loved for its bold flavors and simple preparation.
Prepare the Fish (5 minutes)
Create the Marinade Paste (3 minutes)
Marinate the Fish (30 minutes or more)
Shallow Fry the Fish (10-12 minutes)
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A classic Kerala fish fry where firm fish steaks are coated in a fiery, tangy spice paste and shallow-fried in coconut oil until perfectly crisp. This dish is a staple in South Indian homes, loved for its bold flavors and simple preparation.
This kerala recipe takes 60 minutes to prepare and yields 4 servings. At 244.22 calories per serving with 31.92g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Serve Hot (2 minutes)
For a lower-fat option, marinate the fish as directed and then bake at 200°C (400°F) for 15-20 minutes or cook in an air fryer at 180°C (360°F) for 12-15 minutes, flipping halfway through.
This recipe works wonderfully with other firm-fleshed fish like pomfret, mackerel, sardines, or even boneless tilapia fillets.
Add 1 teaspoon of coriander powder and 1/2 teaspoon of garam masala to the marinade for a slightly different flavor profile.
The fish used in this recipe, like mackerel and king fish, are excellent sources of omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
Fish provides high-quality, easily digestible protein that is essential for building and repairing tissues, muscle growth, and overall body function.
Spices like turmeric (containing curcumin) and ginger have natural anti-inflammatory and antioxidant properties that can help combat oxidative stress in the body.
Meen Varuthathu is moderately healthy. The fish itself is an excellent source of protein and omega-3 fatty acids. However, since it is shallow-fried in oil, it has a higher calorie and fat content than baked or grilled fish. It can be part of a balanced diet when consumed in moderation.
One serving of Meen Varuthathu (approximately 150g) contains around 290-320 calories, depending on the type of fish and the amount of oil absorbed during frying.
Firm, fleshy fish steaks are ideal. King fish (Nei Meen/Surmai), Seer fish (Ayakoora), Pomfret (Avoli), and Mackerel (Ayala) are popular and authentic choices in Kerala.
There are three key steps: 1) Pat the fish completely dry before marinating. 2) Add rice flour to the marinade, which acts as a binder. 3) Once you place the fish in the hot oil, let it cook undisturbed for 4-5 minutes to form a firm crust before flipping.
Yes, absolutely. For an air fryer version, preheat it to 180°C (360°F). Spray the basket with a little oil, place the marinated fish in a single layer, and cook for 12-15 minutes, flipping halfway through, until cooked and crispy.
Store leftover fried fish in an airtight container in the refrigerator for up to 2 days. To reheat, place it in a hot pan, oven, or air fryer for a few minutes to regain its crispiness. Avoid using a microwave as it will make the fish soggy.