Ingredients with Measurements:
- 4 Bonga Shad fillets
- 1 teaspoon mustard seeds
- 10-12 curry leaves
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon salt
- 2 tablespoons vegetable oil
Special equipment needed:
- Non-stick pan
Step-by-step instructions:
1. Rinse the Bonga Shad fillets and pat them dry with a paper towel.
2. In a small bowl, mix together the turmeric powder, red chili powder, and salt.
3. Rub the spice mixture onto both sides of the Bonga Shad fillets and let them marinate for 10-15 minutes.
4. Heat the vegetable oil in a non-stick pan over medium heat.
5. Add the mustard seeds and curry leaves to the pan and sauté for 1-2 minutes until the mustard seeds start to pop.
6. Place the Bonga Shad fillets in the pan and cook for 3-4 minutes on each side until they are golden brown and cooked through.
7. Serve hot with steamed rice or naan bread.
Time:
Preparation time: 15 minutes
Cooking time: 10 minutes
5. Temperature:
Medium heat
Serving size:
4 servings
Nutritional information:
Calories per serving: 150
Total fat: 8g
Saturated fat: 1g
Cholesterol: 35mg
Sodium: 600mg
Total carbohydrates: 2g
Dietary fiber: 1g
Protein: 17g
Substitutions for ingredients:
- Bonga Shad can be substituted with any other white fish fillet.
- Mustard seeds can be substituted with mustard powder.
- Curry leaves can be substituted with bay leaves.
Variations:
- Add chopped onions and garlic to the pan before adding the mustard seeds and curry leaves for extra flavor.
- Use coconut oil instead of vegetable oil for a tropical twist.
- Add a squeeze of lemon juice to the pan before serving for a tangy flavor.
Tips and tricks:
- Make sure the pan is hot before adding the Bonga Shad fillets to prevent sticking.
- Use a spatula to carefully flip the fillets to avoid breaking them.
- Serve with a side of cucumber raita for a refreshing contrast to the spicy fish.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve on a bed of steamed rice with a sprinkle of chopped cilantro on top.
Garnishes:
Garnish with a slice of lemon or lime and a sprig of fresh parsley.
Pairings:
Pair with a crisp white wine such as Sauvignon Blanc or a light lager beer.
Suggested side dishes:
Serve with steamed vegetables such as broccoli or green beans.
Troubleshooting advice:
If the Bonga Shad fillets are sticking to the pan, add a little more oil to the pan before adding the fillets.
Food safety advice:
Make sure the Bonga Shad fillets are cooked through before serving to avoid any risk of foodborne illness.
Food history:
Bonga Shad is a popular fish in Bangladesh and is often used in traditional dishes such as Shorshe Bata Maach (fish in mustard sauce).
Flavor profiles:
This dish has a spicy and aromatic flavor with a hint of bitterness from the mustard seeds.
Serving suggestions:
Serve with a side of steamed rice or naan bread for a complete meal.
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Region: Indian