Spicy Baked Pomfret With Vegetable Stir fried Brown Rice

In my previous posts Fish soup and Fish Biryani I mentioned about importance of Fish. Eating fish with high omega 3s twice a week is recommended for over all good health.Pregnant and nursing moms who eat fish high in omega 3s ,pass the nutrients to their babies which helps in supporting brain and eye development.Care has be taken about picking the fish with low the mercury .
For best tasting fish dish,buy fresh fish that smells like sea.The fresher the fish the less fishier it smells.Cooking with stale fish can leave your home with unwelcoming lingering odors ,particularly during this time of the year with doors and windows shut most of the time.Marinating the fish in turmeric can lessen the odors of the fish while cooking it.
Spicy Fish with vegetables and brown rice is a well balanced complete meal with protein ,omega 3s from fish;carbs ,vitamins and mineral from Vegetables and brown rice.This is my entry for Maryann's Seven Fishes Feast and Sangeeth's Eat healthy during Pregnancy.
Spicy Baked Pomfret
2 pomfrets or any Oily eco-friendly Fish
3/4 teaspoon turmeric
3/4 teaspoon chilly powder
1/2 teaspoon each of coriander and cumin powder
1/2 teaspoon ginger garlic paste or freshly minced ginger and garlic
1 teaspoon salt
2 tablespoon Extra Virgin Olive oil
1 tablespoon lemon juice,freshly squeezed
Method
Clean and marinate fish in the spices and lemon juice at least an hour.Heat oil in an oven proof pan and sear the fish 4 minutes on each side.And transfer in a preheated oven at 350F and cook for another 15 minutes until cooked through.Serve with the brown rice.


Vegetable Stir fried Brown Rice
Ingredients
2 cups Cooked Brown rice
1/2 medium onion,chopped
1/2 cup carrots,Julianne
1/2 cup peas
1 cup french beans ,cut
1 cup Broccoli or cauliflower florets,chopped
1/2 teaspoon turmeric
3/4 teaspoon ginger garlic paste
1 teaspoon cumin seeds
2 green chillies
pinch of saffron
2 tablespoon Extra Virgin Olive Oil
Few mint leaves and cilantro chopped.
1 tablespoon lemon juice,freshly squeezed

Method
Heat oil in a saucepan on medium high flame. Add chopped onions ,whole green chillies and cumin seeds. saute for a minute and add ginger garlic paste. saute for a minute with turmeric and other spices. Add the cut vegetables and Cook for 5-10 minutes until tender.Now mix in the cooked brown rice and lemon juice and cook for another 5 minutes until flavors infuse,lastly mix in the chopped mint and cilantro. Serve with the baked fish.


Read about:
Omega 3s and Fish nutrition
Wild Vs Farm raised Fish