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Crispy, pan-fried fish steaks marinated in a fiery blend of South Indian spices. This classic dish is incredibly flavorful, with a spicy kick and a tangy hint of lemon, perfect as a starter or with rice.
Prepare and Marinate the Fish (Time: 15 mins prep + 30 mins marination)
Shallow Fry the Fish (Time: 10-12 mins)
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Crispy, pan-fried fish steaks marinated in a fiery blend of South Indian spices. This classic dish is incredibly flavorful, with a spicy kick and a tangy hint of lemon, perfect as a starter or with rice.
This south_indian recipe takes 60 minutes to prepare and yields 4 servings. At 227.58 calories per serving with 31.86g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or appetizer.
Drain and Serve (Time: 2-3 mins)
For a lower-oil version, preheat your oven to 200°C (400°F). Place the marinated fish on a baking sheet lined with parchment paper, spray with a little oil, and bake for 15-20 minutes, flipping halfway through, until cooked and golden.
Preheat your air fryer to 190°C (375°F). Lightly spray the basket with oil. Place the fish in a single layer and air fry for 10-12 minutes, flipping halfway, until crispy and cooked through.
Add 1 teaspoon of fennel seed powder (saunf) and 1/2 teaspoon of garam masala to the marinade for a slightly different and more aromatic flavor profile.
This recipe works well with other firm, fleshy fish like Seer Fish (Surmai), Pomfret, Mackerel, or even Tilapia fillets.
Fish like King Fish are packed with Omega-3s, which are essential for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish provides high-quality, easily digestible protein necessary for building and repairing tissues, muscle growth, and overall body function.
The use of spices like turmeric (containing curcumin) and ginger in the marinade offers potent anti-inflammatory benefits that can help combat chronic inflammation.
Spices like red chilli and black pepper contain compounds like capsaicin and piperine, which can give a temporary boost to your metabolism.
Meen Varuval can be part of a healthy diet. The fish itself is an excellent source of lean protein and omega-3 fatty acids. However, since it is shallow-fried, it contains more calories and fat than baked or grilled fish. To make it healthier, you can use the baking or air frying methods mentioned in the variations.
A typical serving of Meen Varuval (around 150g) contains approximately 250-300 calories, depending on the type of fish and the amount of oil absorbed during frying. Most calories come from the protein in the fish and the fat from the cooking oil.
The best fish are firm, fleshy varieties that hold their shape well when fried. King Fish (Vanjaram), Seer Fish (Surmai), and Pomfret are traditional choices. Mackerel, Sardines, and Tilapia also work wonderfully.
To prevent sticking, ensure three things: 1) The fish is dry before marinating. 2) The oil is sufficiently hot before you place the fish in it. 3) Do not try to flip the fish until a firm crust has formed on the bottom, which usually takes 4-5 minutes.
Yes, you can prepare the masala paste and store it in an airtight container in the refrigerator for up to 2-3 days. You can also marinate the fish and refrigerate it for up to 2 hours before cooking.