MEALS THAT HEAL Diet & Nutrition

Protein power

HEART-FRIENDLY FISH Anchovy Photo: Reuters  

Anchovy is a small salt water fish. It is widely available fresh or tinned. It is found in most seas where the water is not very cold, the Mediterranean Sea, for example.

Being an oily fish variety, it is rich in polyunsaturated fatty acids which are heart-friendly and help reduce blood cholesterol levels. As the fish is packed with protein, it is a nutritious food choice for growing children, besides adults. Anchovies can be tossed in spices, used fresh in salads as a topping or mashed with olive oil and used as a sandwich spread.

It is rich in vitamins E, D, and Vitamin B-Niacin and in minerals such as calcium and selenium which are essential for health. Selenium is believed to play an important role in cancer prevention.

Now, for a recipe.

Nethili Kozhambu

Preparation time: 30 minutes

Serves: 2


Nethili (Anchovy) 100 gm

Gingelly oil: 5 ml

Mustard seeds: 1gm

Cumin seeds: 2 gm

Fenugreek seeds: 3 gm

Onion, chopped: 30 gm

Shallots, chopped: 20 gm

Garlic, chopped: 8 gm

Ginger, finely sliced: 4 gm

Tamarind pulp: 50 ml

Tomato puree: 100 ml

Turmeric powder: 2 gm

Chilli powder: 5 gm

Coriander powder: 4 gm

Salt to taste

Method: Clean the anchovy (nethili), remove the head and wash the fish in running water. Keep aside.

Heat the gingelly oil in a pan, put the cumin, fenugreek and mustard seeds, and allow them to crackle.

Add chopped onion and shallots; sauté till they turn golden brown. Add the chopped garlic and let it change colour; now, add the slit green chilies, sliced ginger and sauté.

Add the powdered masala into the seasoning and stir carefully. Add tomato puree to above mixture. Allow it to cook for 10-15 minutes on a slow flame. Finish with tamarind pulp.

Finally, add the anchovies to the curry, allow the gravy to simmer. Remove from fire and serve hot with rice.

Sous Chef,

Vivanta by Taj Fisherman’s Cove

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Printable version | Apr 22, 2021 4:09:21 PM |

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