As a lover of seafood, I am constantly on the look out for new recipes. The idea for this recipe came when a fellow blogger, Priya recently posted a recipe for shark fish scramble/puttu on her blog, Indian Kitchen. I instantly looked at her recipe and knew I wanted to try something like that soon.
The opportunity came soon as I took a filet of flounder out of the freezer this past weekend. I usually do a pan fry with red chili, turmeric and salt and that comes out great. But this time, I decided to try the scramble with it. Since I was using a filet and since it was flounder, which is really soft and flaky, I didn’t need to cook/steam the fish separately. I just decided to make it exactly like how I make egg bhurji using lots of onions, ginger, garlic and curry leaves. And also added some grated coconut to make it more of a filling meal for me. Came out fabulous and so tasty. This is my new ‘go to and easy to make’ recipe! I usually eat it with a salad and or cooked veggies on the side. Such a tasty and healthy meal.
Although I didn’t follow Priya’s exact recipe,the idea of making a fish scramble came from her and so I would like to thank her for that! Hope you try this soon too! Let me know how you like it!
Delicious fish scramble made by sautéing flounder filets with onions, ginger, garlic, cilantro and grated coconut.
About 8 oz of fish filets (like flounder or any other white fish)
1 tbsp coconut oil
½ tsp mustard seeds
½ of a medium size red onion, chopped finely
1 clove of garlic, chopped fine,
½ inch by ½ inch piece of fresh ginger, chopped fine
1 small green chili, chopped very finely
4-5 fresh curry leaves
½ tsp turmeric powder
¼ tsp sea salt (or per taste)
½ cup chopped fresh cilantro
2 tbsp grated coconut (fresh or frozen)
1 tsp lemon juice
Defrost the filets if frozen by placing in a bowl of warm water for a few mins. Then pat dry using paper towels and Cut into pieces and keep aside.
Heat a medium size kadai or a non stick pan and add the coconut oil to it.
When hot, add the mustard seeds. When they start spluttering, add the onions. Saute for about 1 minute and then add the garlic, ginger, green chillies and curry leaves. Stir for 2 mins.
Add the salt and turmeric and stir well.
Now add the fish pieces and stir continuously. As the fish cooks, try to further break the fish into smaller pieces to scramble it. continue doing this until the fish is cooked well and scrambled - Will take about 3-4 mins.Turn heat to low.
Add the fresh cilantro, the coconut and the lemon juice and stir well. Remove from heat. Serve warm.
If you are using fish with bones in it, I suggest you first lightly cook/steam the fish in a separate pan and then remove all the bones before proceeding with this recipe.For AIP version, skip the green chillies and mustard seeds.
Dill is one herb (the only one perhaps) that I took a long time to appreciate. May be because it was not available in western India where I grew up. And Dill being so different from some of the other herbs that I was used to like cilantro and mint, it took a while before I started appreciating its fragrance and flavor. One of my close friends is originally from Iran and she makes a delicious Lima beans Pilaf where Dill flavor is predominant. That was my first exposure to Dill and that first time I wasn’t crazy about it. But over the years I slowly started to like its strong flavor and smell.
I started first appreciating it in pickled cucumbers. I absolutely relish pickles. And now I have grown to be quite fond of it 🙂 I still won’t use it that liberally since it can be too overpowering if you overdo it but every now and then I like to get a fresh bunch and use it sparingly in salads and baked potatoes etc. A few weeks ago I found a large bunch in our local farmer’s market and was tempted to pick it up. At that time I didn’t know what I would make with it but it somehow had such a fresh and refreshing smell that I had to bring it to my kitchen!
And then the next day as I got the Salmon out of the freezer, the idea of making a sauce popped in my head. And knowing me you won’t be surprised that I decided to make a coconut based sauce, kind of like a chutney using coconut, lemon juice and dill. So glad I did! I was thinking of baking the salmon but last minute decided to just do a quick pan fry. The dish was just perfect – the crispy salmon and the creamy coconut dill flavored chutney was like a marriage made in heaven! Mmm…Mmm good!
Pan fried Salmon, crispy on the outside and soft on the inside, served with a delicious creamy coconut and dill chutney
2 salmon filets (about 6-8 oz each)
About 2 tbsp Coconut or Olive Oil for pan frying
Marinade for salmon:
½ tsp sea salt
½ tsp cayenne pepper pow (I used kashmiri chill powder which is mild)
½ tsp turmeric powder
1 tbsp olive oil
For the coconut dill chutney:
½ cup grated coconut or coconut pieces(fresh or frozen)
¼ cup fresh dill
1 green chili (optional)
1 tbsp lemon juice
¼ tsp sea salt (or per taste)
¼ cup hot water
Thaw the salmon and remove any scales from the skin side. Pat dry using paper towels.
In a small mixing bowl, mix all the marinade ingredients.
Apply marinade paste to the salmon filets and keep aside for 15-30 mins.
In a food processor, blend all the chutney ingredients until creamy and fine.
Heat a frying pan and add the oil. When the oil is hot, add the marinated salmon pieces. Cook for about 2 mins on medium high heat. Flip and cook on the other side for about 2 mins more. Transfer to a dish.
Serve Salmon with coconut dill chutney on top!
For AIP version, skip cayenne pepper and green chili.
I recently started eating Flounder and I love its delicate flavor and its soft, flaky texture. Since it doesn’t have a strong flavor of its own, it can easily take in the flavor of the marinade the you cook it in. So I have been experimenting cooking it with different spices. It tastes great just pan fried by marinating it lightly with cayenne pepper, salt and turmeric. A few weeks ago I decided to make these the same way as the ‘Crispy Chicken Bites’ I make with Indian and Asian flavors. Lots of ginger and garlic, along with cayenne and soy sauce (or coconut aminos). Lightly coated with tapioca starch and pan fried to get crispy, spicy fish nuggets!
So glad I decided to experiment – these crispy fish bites are so tasty! They can be perfect as an appetizer or pair it with a salad like I do for a complete meal. My family also loves to just eat it along side our Indian traditional meal of Rice and Dal.
I love Instagram! Don’t know why I stayed away from it for so long! I am loving meeting different food bloggers and seeing their inspiring creations! Am I inspired? Nope, I am floored! Gosh, so much talent out there and so many young kiddos creating such cool stuff. One of my favorite things in the morning (whilst waking up in bed) is to quickly check out the insta posts to get inspiration for my morning breakfast smoothie. These days along with smoothies, a new healthy deliciousness has been trending – ‘nice creams’! He He, ‘nice cream’ sounds a bit shady but it is nothing but a healthy version of ‘ice-cream’ which uses only fruits and other vegan ingredients. Most recipes use frozen bananas to get the ‘nice cream’ texture. And then with that as the base, you can add different fruits – frozen or otherwise of your choice and blend everything to a creamy, smooth ‘nice cream’ texture 🙂 Oh so yum!
So these days mixed berries nice cream is my favorite afternoon snack to satisfy my sweet cravings! I make sure I keep a few slices of bananas in the freezer at all times so i am adequately prepared to meet my cravings 🙂 The other morning I woke up to see a couple nice cream posts and oh, boy I started craving for one right away. So I decided to make a smoothie ‘nice cream’ for breakfast. A couple dashes of coconut milk gave it the perfect smoothie/nice cream texture. I made a separate blueberry compote to give it some additional richness and sophistication 🙂 Hey, you’ve gotta love your breakfast!
Hope you get inspired by this post to come up with some lovely creations of your own. Please do share with me! Btw, looks like spring is almost here! Yay!
Mixed berries blended with frozen bananas and a dash of coconut milk to create this healthy and delicious 'nice cream' with a topping of blueberry sauce/compote
For the nice cream:
1 banana, peeled, sliced and frozen for 3 hours or more
1 cup mixed berries (I used combination of blueberries, raspberries and blackberries - if using frozen, thaw them to room temperature)
2 tablespoons coconut cream or thick coconut milk
½ cup water
For the blueberry compote(sauce):
½ cup blueberries, frozen or fresh
¼ cup water
2 tsp maple syrup
1 tsp tapioca starch mixed in 2 tbsp water to form a slurry
In a small cooking pot, add the blueberries, water, salt and maple syrup and cook for about 4-5 mins until the blueberries turn soft. Add the tapioca slurry and mix on low heat for another 2-3 minutes till you get a thick sauce. Turn heat off and transfer sauce to a container.
Blend all the ingredients under 'nice cream' in a high speed blender until you get a creamy smooth consistency (should be like slightly thawed ice-cream)
Take a tall glass or jar. Add some blueberry sauce on the bottom. Add 'nice cream' on top and drizzle more sauce on top. Top with berries!
Healthy snacks are a big thing for me. I am constantly trying to make snacks that are nutritious and wholesome and that will satisfy two growing kids. One of whom is a teenager! The hunger pangs start as soon as they get home from school although I make it a point to pack a healthy lunch and a snack for them. So the pantry is constantly being raided. I make them a healthy fruit smoothie and then try to stock up on lots of fruits so that they can eat those first before loading up on the crackers, bread etc. I bake most weekends so that I can create goodies with less sugar or even make them sugar free (by using honey or maple syrup). That way there is always a stock of something homemade and healthy for that huge mid-day hunger attack!
Last week I decided to make something with oats since I had a huge bag of them leftover in my pantry. Before I started on a Paleo diet 3 months ago, I used to eat oats regularly for my breakfast. And after I stopped eating them it was lying there unused since my husband is sensitive to oats and the kids just didn’t want to change from their regular cereal. So I was determined to use them up – I was thinking of making just some granola like I posted before. But then suddenly I remembered seeing some recipes of oats bars on pinterest. So I looked for those recipes and I ended up making a version of my own based on what I had on hand – I added pecans for nuts since that was the only nut I had in my pantry that day and used peanut butter for the base. I also used the food processor to puree the dates and to coarsely chop the nuts and the oats since I knew that would give them a better texture. I have been making a version of these bars – My healthy breakfast bars for quite sometime now and I always felt like chopping the nuts in a food processor gives the bars a better texture.
My experiment was very successful – thanks to all the other bloggers out there with their different recipes which makes it easier to innovate and come up with your own version. The kids as well as the hubby love these bars and considering these are much easier to make than my old version, I know these are going to be a ‘regular’ in my house going forward 🙂
Healthy 'breakfast bars' or 'anytime snack' with oats and nuts; No Baking needed!
1 cup pecans or walnuts (or any other nuts)
1½ cups rolled oats (NOT quick cooking)
1 cup dates, pitted
2 tbsp hot water
¼ cup maple syrup or honey
¼ cup unsalted organic peanut butter (or almond butter)
1 tsp vanilla extract
Preheat oven to 350 deg F.
In a large baking tray lined with parchment paper, spread the oats and toast them in the oven for about 10 minutes. Transfer the oats to a plate.
To the same tray add the pecans or walnuts (or other nuts if raw) and toast for about 5 minutes.
In a food processor or chopper, pulse the oats and the nuts together for about 20-30 seconds until the nuts get crushed (big chunks) and oats also get chopped a bit. Keep aside.
In a food processor, add the dates along with the hot water and blend until you get a thick pasty consistency.
In a cooking pot, add this date mixture, the maple syrup(or honey), salt and the peanut butter (or almond butter) and heat for about 2-3 minutes until everything blends together. Transfer this mixture to a large mixing bowl.
Add the vanilla extract and the oats and the nuts mixture. Mix well using a large wooden spoon/spatula.
Dump this mixture into a square brownie pan lined with parchment paper with an overhang. Pat the mixture using the back of a small bowl (or use another sheet of parchment to press on the top).
Place pan in the freezer for an hour (or refrigerator for about 2 hours)
Take out the pan from the freezer/refrigerator and slide the parchment with the bar onto a cutting board and cut the block into bars of desired size using a large knife.
You can toast the oats and nuts in a pan on the stove too instead of toasting them in the oven. Once set, bars can be stored at room temperature (65-75 deg F) for about 5 days or in the refrigerator for unto 2 weeks.