Indian Fish Recipes are delicious and good for you!
Lately coley has become one of my fish of choice for making Indian fish curries. It is meaty and white, tastes great and unlike its close cousin the cod, it isn’t endangered.
Coley is caught all over the world but you can substitute it with any meaty white fish such as halibut, cod and monkfish. If you can find coley, however, it has the added bonus of being less expensive than other white fish. This is due to the fact that it is slightly off white but this does not affect the tremendous flavour.
This is an easy Indian fishrecipe though there are a lot of ingredients. If you cannot find the Indian mustard oil, you can substitute it with vegetable oil or corn oil but you will lose some of the flavour. Mustard oil can be purchased online and at Indian markets.
Preparation time: 1 hour including marinading time
Cooking time: 20 minutes
INGREDIENTS for this delightful Indian fish curry
4 x 200 g (8 oz) coley fillets from the thick end
4 Tablespoons vegetable oil
1 Teaspoon black onion seeds
1 Teaspoon fennel seeds
1/2 Teaspoon chilly flakes
1 Tablespoon vegetable oil
Indian Mustard Sauce
3 Tablespoons mustard oil
1 teaspoon black onion seeds
1 teaspoon fennel seeds
1 red onion finely sliced
2 green chillies finely chopped
4 garlic cloves finely chopped
1 inch piece of finely grated
1 teaspoon red chilli powder
3 tomatoes finely chopped
2 Tablespoons whole grain mustard
200ml fish stock
1 teaspoon turmeric powder
a pinch of sugar or jaggery
a pinch salt (to taste)
salt and pepper
Chopped fresh coriander
preheat your oven to 200 c / 400 f
First marinade the fish. Mix the onion seed, fennel seeds, chilli flakes and oil with the fish and set aside for about 15 minutes to an hour.
Now make the mustard sauce which is the backbone of this Indian fish curry.
In a wok or pot, pour in the mustard oil and heat it up over medium heat. Add the black onion seeds and the fennel seeds.
When they begin to pop in the hot oil, add the sliced onion and green chilli peppers. stir around in the oil until the onion is translucent and lightly browned.
Throw in the garlic and ginger and fry for about another minute.
Now add the rest of the sauce ingredients and and cook for a further two minutes. Keep warm.
In a frying pan add the oil for the fish over high heat
Carefully add the fish to the hot oil and fry for a couple of minutes on both sides. Move the pan to the pre-heated oven and allow the fish to cook through. This only take about six minutes.
As the fish roasts aways, heat up your mustard curry sauce and check it for seasoning.
Pour a little sauce on each plate and then top it with a slice of fish and perhaps a little more sauce.
Garnish with a couple slices of lemon, the coriander and salt and pepper to taste.
This is a very health Indian fish curry that tastes great too. I hope you enjoy it. Please let me know by leaving a comment.
Can you recommend any other Indian fish curries?