On Seafood, Spices & More

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1
Sardine-Mango Curry
2
While the guitar gently sings
3
Seafood Image Gallery
4
The angler and the weakfish QUOTE
5
Fresh Sardine Catch @Munambam
6
Louisiana Shrimp

Sardine-Mango Curry

sardine-mango-curry

Sardine -Mango Curry is easy to prepare and goes well with either rice or bread.

Ingredients:-

  1. Sardine (Large) – 3 Nos.
  2. Onion – 1 No.
    Ginger – 1 piece
    Garlic – 3 flakes
  3. Green Chilly – 3 Nos.
  4. Mango – 1 No (Around 12 pieces)
  5. Coconut – 1 cup (Finely ground)
  6. Turmeric Powder – ½ teaspoon
    Chilly Powder – 2 teaspoon
    Salt – To taste
  7. Coconut oil – 50gm. (You may use sunflower oil instead)
    Small Onion – 4 Nos (Sliced)
    Red Chilly – 2 Nos
    Curry leaves – 1 sprig

How to cook?

  • Clean and cut fish into pieces.
  • Chop the 2nd set of ingredients.
  • Take half of the coconut oil and heat it in a frying pan.
  • Add the chopped ingredients and sauté it for 2-3 minutes.
  • Add 6th set of ingredients, 2 cups of water and salt to taste.
  • Put in fish and mango pieces and cook for 10-12 minutes.
  • Then finely ground coconut paste is to be added.
  • Put off the flame before boiling.
  • Season with 7th set of ingredients.

Sardine – Nutritional Value

Average quantities per 100g
Sl No Nutrient Quantity/100g
1 Energy 563kJ
2 Protein 21.9g
3 Fat, Total 4.6g
4 Fat, Saturated 1.7g
5 Fat, Trans 0.1g
6 Fat, Polyunsaturated 1.5g
7 Fat, Omega 3(DHA&EPA) 450mg
8 Fat, Monounsaturated 0.6g
9 Carbohydrate 1.2g
10 Sugars 1.2g
11 Sodium 740mg

 

Seafood Image Gallery

  • Tiger Prawns & Shark Steaks
  • Tiger Prawns
  • Mackerel

“The boats are in the breezy bay,
Fast by some point that juts its bar.

Or by some river mouth that pours
its affluent current by the shores,
The fisher casts his baited line
To tempt the weakfish of the brine.”

- ISAAC MCELLAN

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