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Omega3 rich sardine mango curry
Sardine mango curry

The history of sardines go way back, but Napolean Bonaparte was the one who initiated the canning process, the first fish ever canned to feed his citizens.

The healthier meat category is fish. The red meats have adverse side effects. So a popular recommendation from doctors is to reduce the consumption of red meat and include seafood.

These small fish are packed with nutrients. They can be beneficial in the prevention of a number of health conditions. They’re known to help prevent heart disease as well as some cancers.

The abundance of Omega 3 gives sardines a strong flavour and oily texture.

Sardines are sometimes recommended for pregnant women and older adults. They contain calcium and other vital nutrients.

Sardines can be prepared in many ways. Salad, curry, fritters and can also be included in spaghetti.

Ingredients

  • Fresh Sardine-1/2 kg
  • Chopped Raw mango-1/2(medium-sized)
  • Chopped Drumstick-1/2
  • Chopped Onion-1(big sized)
  • Chopped Tomato-1(big sized)
  • Coriander powder-4 tsp
  • Turmeric powder-1/2 tsp
  • Grated coconut-3 tbsp
  • Fish curry powder-3 tsp
  • Curry leaves
  • Garlic -7 cloves
  • Oil-3 tsp
  • Salt
  • Mustard seeds-1/4 tsp
  • Fennel seeds-1/4 tsp
  • Cumin seeds-1/4 tsp
  • Fenugreek seeds-7-10

Method

  • Add oil in a pot or pan. When the oil is hot enough add mustard seed, fennel seed, cumin seed and fenugreek seed. Wait until it splutters.
  • Meanwhile, grind the coconut into a smooth paste with required water.
  • Add onion, garlic and fry till it cooks well.
  • Then add chopped tomato and season with salt to cook the tomato faster.
  • Add drumstick and mango. Saute for a while.
  • Add coriander powder, turmeric powder, fish curry powder and mix them in low-heat.
  • Add enough water and cook covered in medium heat until the vegetables are cooked.
  • Now add sardines along with the coconut paste and cook covered.
  • Check the saltiness in this stage, and add if required.
  • Add curry leaves and serve hot with white rice, Black gram rice, Idli, Dosa, Chappathi, and Appam.

Notes

  • Mud/Clay pot is traditionally used to make fish curry. It enhances the taste and flavour.
  • Remove the gut and clean the sardines if using the fresh one.
  • Tamarind pulp can be used to replace the raw mango.
  • To replace store-bought fish curry, use red chilli powder only. That is more than enough and the taste of this dish won’t get changed.
  • Fresh raw fish is used in this recipe. If you use canned sardines in this recipe, the taste may get change.
  • Coconut milk can be substituted for coconut paste.
  • Add curry leaves in the final stage to get a flavourful curry.

Word of caution

  • Sardines naturally contain a substance that creates uric acid. Uric acid buildup can cause kidney and gout issues for those who are already susceptible.
  • Canned sardines are high in salt. If you’re trying to reduce your salt intake, check the label before eating canned sardines.

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