This recipe again, is a mixture of a few manchurian recipes I liked...
In India, I was never a big fan of fish because of the bones! But, I always liked to order fish at restaurants because they were boneless and yummy..very different from the ones made at home.
So, this is my attempt of a healthy fish manchurian.
Fish Marinade:
Tilapia/catfish - 2 lbs
All purpose flour - 3 Tbsp
Ginger garlic paste - 1 Tbsp
Cornflour - 2 Tbsp
Lemon juice - 2 Tbsp
Chilli powder - 2 tsp
Egg whites - 2
Salt, to taste
Turmeric powder - 1 tsp
Onion, diced - 1 no
Green chili, long slices - 3 nos
Spring/green onions, chopped - ¼ cup
Garlic, minced - 2 tsp
Ginger, minced - 2 tsp
Green chili sauce - 1 Tbsp
Soy sauce,dark - 3 Tbsp
Sugar - ¼ tsp
Red chili sauce - 1 tbsp
Oil - 1tbsp
Salt, to taste - ¼ tsp
Water - 2 cups
Corn flour - 2 Tbsp
Method:
This will be great with chapatis, parathas or rice.
In India, I was never a big fan of fish because of the bones! But, I always liked to order fish at restaurants because they were boneless and yummy..very different from the ones made at home.
So, this is my attempt of a healthy fish manchurian.
Fish Marinade:
Tilapia/catfish - 2 lbs
All purpose flour - 3 Tbsp
Ginger garlic paste - 1 Tbsp
Cornflour - 2 Tbsp
Lemon juice - 2 Tbsp
Chilli powder - 2 tsp
Egg whites - 2
Salt, to taste
Turmeric powder - 1 tsp
For Gravy:
Bell peppers,chopped - 1 noOnion, diced - 1 no
Green chili, long slices - 3 nos
Spring/green onions, chopped - ¼ cup
Garlic, minced - 2 tsp
Ginger, minced - 2 tsp
Green chili sauce - 1 Tbsp
Soy sauce,dark - 3 Tbsp
Sugar - ¼ tsp
Red chili sauce - 1 tbsp
Oil - 1tbsp
Salt, to taste - ¼ tsp
Water - 2 cups
Corn flour - 2 Tbsp
Method:
- Marinate the fish with all the contents from the above marinade list and keep aside for 30 mins.
- Preheat the oven for 350 degrees and bake the fish for 20 minutes until it browns up a little. You can pan fry or deep fry the fish if you like.
- In a skillet or pan, add oil, onions, bell peppers, green chillies, ginger, garlic, salt and sugar and heat in high flame.
- Once cooked, add the soy sauce, green and red chilli sauces.
- Mix the corn flour with water to make a solution. Pour this over the veggies.
- Simmer and let the gravy thicken for a few mins.
- Add fish to the gravy and heat up in low flame for 2-3 mins.
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