Sardine Curry with Methi

Since I prepared the SardineKalonji Jhal I was thinking of something similar but healthier. Then the idea of Methi came into mind. Sardines are rich in Omega 3 fatty acids, which are good to lower your LDL Cholesterol to prevent heart diseases and are also good for your skin and hair. The small bones of Sardine are good resource of Calcium. Methi or phenugreek controls your blood sugar and cholesterol. It also aids digestion and reduces heart burn or acid reflux. I replaced mustard with methi and it gave me this wonderfully tasty but healthy recipe.

Preparation Time: - 15 min

Cooking Time: - 40 min
 
Servings: - 2~3 persons

Ingredients:- 

1. 8 pieces of Sardine Fish
   
2. 1 ½ tsp Methi seeds
3. 3 tsp turmeric powder
4. 1 medium onion grinded to paste
5. 2 tsp Ginger Garlic paste – you can use readymade ones or can prepare yourself by grinding. If you use grinded one then you may need more of it.
6. 1 small tomato
7. 1 tsp tamarind pulp
8. 2 tsp coriander powder
9. ¼ cup dhania (coriander) leaves chopped (optional)
10. Salt - To taste
11. Sugar to taste – if you have sweet tooth like all Bengalis have
12. 7 tbsp white or vegetable oil. I used sunflower oil but any vegetable oil also can be used.
13. 2 green chilies silted. You can add more or use red chili if your taste permits so.

Preparation:-

1. Wash and dry fish well. Rub all over with turmeric powder and salt. Keep it for 10 minutes for marinating.
   
    
2. Put the tamarind pulps into little bit of water and make a paste. Keep aside.
   
3. Heat 4 tbsp oil in a non-stick pan with high flame. Shallow fry the fish for some time on both sides.
   
4. Drain the excess oil with the help of tissue paper and keep aside.
   
5. Take a separate kadai /pan and heat 3 tbsp oil with high flame. You can wash the previous kadai and re – use it.
6. Add Methi seeds and one green chili to the oil. Turn the burner to medium flame and wait till they splutter.
   
7. Now add the onion paste.
   
8. Sauté for 1~2 min and add ginger garlic paste.
   
9. Fry till the raw smell goes away and then add tomato, coriander powder, little bit of turmeric powder, remaining green chili (red chili powder if you want) and salt. I do not use red chili as I consider it not so healthy.
   
10. Pour water to make a smooth masala paste.
11. Stir and fry until water dries and oil begins to separate from the mixture.
12. Add tamarind paste and sauté for a min.
    
13. Now add the fried fish and pour water. Water should be sufficient to be just above the fish level.
14. Cook till the fish is done.
    
15. Now add the dhania leaves and optionally sugar. Stir to mix well and simmer (at low flame) for another 2 minutes.
    
16. Switch of the burner and your delicious Sardine with Methi is ready.

You can add some more dhania (coriander) leaves for garnishing. This is one item to be eaten with rice.

As always please feel free to comment, criticize and seek if any help is required. I am all ears.