Nethili Meen Muttai Poriyal
A classic Chettinad dish where tiny anchovies are stir-fried with scrambled eggs and aromatic spices. It's a quick, protein-packed side that pairs wonderfully with rice and rasam for a flavorful South Indian meal.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Marinate the Anchovies
- b.In a mixing bowl, combine the cleaned anchovies with 1/4 tsp turmeric powder, 1/2 tsp red chili powder, and 1/4 tsp salt.
- c.Gently toss to ensure each fish is evenly coated with the spices.
- d.Let it marinate for 10-15 minutes.
- 2
Step 2
- a.Shallow Fry the Anchovies
- b.Heat 1 tbsp of sesame oil in a wide, non-stick pan or kadai over medium heat.
- c.Carefully place the marinated anchovies in a single layer, ensuring they don't overcrowd the pan.
- d.Fry for 3-4 minutes, turning them once, until they are light golden and slightly crisp.
- e.Remove the fried fish from the pan and set aside on a plate.
- 3
Step 3
- a.Prepare the Tempering (Tadka)
- b.In the same pan, add the remaining 2 tbsp of sesame oil.
- c.Once the oil is hot, add the mustard seeds and allow them to splutter completely.
- d.Add the urad dal and sauté for about 30 seconds until it turns a pale golden color.
- e.Add the curry leaves and slit green chilies. Be careful as they may splutter. Sauté for another 30 seconds.
- f.Add the finely chopped small onions and a pinch of salt. Sauté for 4-5 minutes until the onions become soft and translucent.
- 4
Step 4
- a.Sauté Masala and Add Eggs
- b.Add the ginger-garlic paste and cook for 1 minute until its raw smell disappears.
- c.Reduce the heat to low. Add the remaining 1/4 tsp turmeric powder, 1/2 tsp red chili powder, and black pepper powder. Stir for 20-30 seconds to prevent burning.
- d.Return the fried anchovies to the pan and gently mix with the onion masala.
- e.Crack the 4 eggs directly into the pan. Sprinkle the remaining salt over the eggs.
- f.Let the eggs cook undisturbed for about 30-45 seconds until the whites begin to set.
- 5
Step 5
- a.Scramble and Finish
- b.Using a spatula, gently start scrambling the eggs, breaking them into large curds and combining them with the fish and masala.
- c.Continue to cook for 3-4 minutes, stirring occasionally, until the eggs are cooked through but remain soft and moist.
- d.Turn off the heat, garnish with freshly chopped coriander leaves, and give it a final gentle mix.
- e.Serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic Chettinad flavor, use small onions (shallots) and sesame (gingelly) oil.
- 2Do not overcook the anchovies in the initial frying step, as they will cook further with the eggs.
- 3To achieve soft, fluffy egg curds, scramble them gently over medium-low heat. High heat can make them rubbery.
- 4If using dried anchovies, soak them in warm water for 20 minutes, drain, and pat dry before marinating.
- 5Adjust the amount of red chili powder and green chilies to suit your personal spice preference.
Adapt it for your goals.
With Coconut
Add 2-3 tablespoons of freshly grated coconut along with the coriander leaves at the end for a sweeter, richer flavor and texture.
Spicier VersionSpicier Version
For extra heat, add 1/4 teaspoon of garam masala along with the other spice powders in step 4.
With VegetablesWith Vegetables
Incorporate 1/4 cup of finely chopped capsicum (bell pepper) along with the onions to add extra crunch and nutrients.
Why this is on our healthy list.
Excellent Source of Protein
Both anchovies and eggs are packed with high-quality protein, which is essential for muscle repair, growth, and overall body function.
Rich in Omega-3 Fatty Acids
Anchovies are a fantastic source of EPA and DHA, omega-3 fatty acids that support heart health, reduce inflammation, and promote brain function.
Supports Bone Health
Being small fish that are often eaten whole, anchovies provide a significant amount of calcium and Vitamin D, both crucial for maintaining strong and healthy bones.
Boosts Brain Function
The combination of choline from eggs and omega-3s from fish helps in the development and maintenance of brain health, improving memory and cognitive functions.
Frequently asked questions
One serving of Nethili Meen Muttai Poriyal contains approximately 250-290 calories, depending on the size of the eggs and the amount of oil used. It's a relatively low-calorie, high-protein side dish.