Meen Varuthathu
chilli-and-pepper crusted fish shallow fried in coconut oil until the edges blister
Allergens in Meen Varuthathu: fish.
Ingredients
Quantities for 4.
- 600g, 4 steaks or 4 whole small ones, slashed Fishseer, pomfret or mackerel
- 2 tbsp Kashmiri Chillifor colour without ferocious heat
- 1 tsp Chilli Powderoptional
- 1 tsp Turmeric
- 1 tsp, coarsely ground Black Pepper
- 1 tbsp, paste Ginger
- 1 tbsp, paste Garlic
- 1, juiced Lemon
- 2 tbsp Rice Flourfor the crustoptional
- 3 sprigs Curry Leaves
- 5 tbsp Coconut Oil
- to taste Salt
Cookware
stovetop, tawa
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Pat the fish bone dry with paper towel and cut two deep slashes into each side, right down to the bone. Wet fish will never crisp.
- Mix the chilli powders, turmeric, pepper, ginger, garlic, lemon juice and salt into a thick paste with 1 tbsp water and rub it into the slashes.
- Marinate 30 minutes in the refrigerator, or up to 2 hours. Longer than that and the lemon starts to cook the flesh.
Method
- Bring the marinated fish back to room temperature for 15 minutes if it has been in the fridge.
- Dust each piece lightly with rice flour on both sides and shake off the excess.A thin film only. A thick coat turns pasty in the pan.
- Heat the coconut oil in a heavy tawa over medium-high until a pinch of flour dropped in sizzles instantly.
- Slide in the fish, laying it away from you, and do not touch it for 4 minutes.Moving it early tears the crust off. Wait until it releases on its own.
- Turn once and fry the second side 3-4 minutes until the crust is deep brick red and the flesh at the slash is opaque.
- Throw the curry leaves into the hot oil around the fish for the last 30 seconds until they crisp.Stand back. Wet leaves in hot oil spit hard.
- Lift onto a plate, scatter the crisped leaves over, and serve within minutes with rice and a wedge of lemon.
Safe temperatures: Fish is done at 63°C / 145°F, or when it turns opaque and flakes easily. Reheat leftovers to 74°C / 165°F. FoodSafety.gov
Storage
Eat hot from the pan. Leftovers keep 1 day refrigerated; re-crisp in a dry hot pan for 2 minutes a side rather than reheating in a microwave.
Nutrition Good estimate
One serving of Meen Varuthathu (191 g) is about 362 calories, or 190 calories per 100 g.
High protein: 32 g a serving, 35% of the calories
| Per serving191 g | Per 100 g | |
|---|---|---|
| Calories | 362 kcal | 190 kcal |
| Protein | 32.0 g | 17 g |
| Carbohydrate | 11.5 g | 6 g |
| of which sugars | 0.6 g | 0 g |
| Fibre | 2.2 g | 1 g |
| Fat | 20.6 g | 11 g |
| of which saturated | 14.7 g | 8 g |
| of which unsaturated | 3.6 g | 2 g |
Nearest database match used for curry leaves. Estimated from raw ingredients using USDA FoodData Central.
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Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.