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Monday, September 22, 2008
Fish Vegetable Cutlets
Fish vegetable cutlets are spicy with goodness of fish and vegetables combined, perfect with salads or in sandwiches or as a side with Rice\Sambhar.
3 Fish fillets(about 1 pound) Trout or Tilapia or Salmon ,any Oily kind
3/4 cup broccoli florets
3-4 baby carrots,chopped
1/2 teaspoon turmeric
1/2 teaspoon ginger and garlic paste
1/2 teaspoon or more Chilly powder
1/2 teaspoon each of cumin and coriander powder.
2 tablespoon finely chopped cilantro\coriander leaves
2 tablespoon Olive oil or Vegetable oil
1 slice Whole wheat bread, pulse in a processor to make fresh bread crumbs or use any store bought bread crumbs.
Poach the fish
In a sauce pan heat 2 cups of water on medium flame and drop the fillets. Cover and let cook for about 15 minutes until tender.Drain water and pat dry. Shred and set aside.
Boil the vegetables
In a separate sauce pan boil water and add the veggies and let cook until tender. About 15 minutes. Drain all water, mash the veggies and squeeze out any excess water using a paper towel. The cutlets may break if the veggies are watery.
Prepare the mixture
In a pan heat a teaspoon of oil and add the ginger and garlic paste. Saute for 2-3 minutes until lightly brown. Add the spices and saute for about 2 minutes until aromatic. Add the squeezed out veggies and shred fish. turn heat off and mix until well combined. When cool enough to handle , shape in to round patties. Lay the bread crumbs on a plate and coat the patties with crumbs on both side, shed any excess crumbs.
Shallow fry the Cutlets
Heat oil in a non-stick pan on medium heat and shallow fry until lightly brown on both sides. Serve in a sandwich or with Rice\Sambhar or Salads.
Potato-lovers Tip: add 1/2 a medium sized boiled and mashed potato ,if the patties seem to be falling apart.
See Fish Biryani post to know about Omega 3s in fish.
These calcium rich cutlets are my entry for Eat Healthy :Calcium Rich hosted by Sangeeth