Pan/Tawa fried Rainbow Trout

My hubby being from Mangalore, loves fish. He could eat it everyday. We make curries, cutlets, Mexican tacos, Tandoori etc from a variety of fish. On most days, we like to have just grilled or tawa fried fish, either with a soup or salad, or as an accompaniment to a thali meal with rice, dhal and some vegetable curry preparation. Here is a recipe for a simple pan or tawa fried fish that can be eaten as a main with a salad or as an accompaniment, your choice.

This time, the fish of choice is a firm white fish, Rainbow trout.Here is some important information on Rainbow Trout that I got on the internet, that I wish to share with you. This colorful patterned fish is a member of the salmon family and is one of the healthiest fishes you can include in your diet. Plus, it's an excellent alternative to the often-overfished salmon, and is a great source of protein with three-ounces containing about 19 grams. It also has one of the richest omega-3s content of all fish. This is especially important because omega-3s are an essential fatty acid that our bodies cannot produce – meaning we must get these nutrients from the foods we eat. Here is the recipe I used today, enjoy!

Tawa fried Rainbow Trout

Recipe

Ingredients:

• 3 fillets of trout (these were a total of 1.3 pounds)

• 1 tablespoon ginger garlic paste

• 1 tsp turmeric (haldi) powder

• 1/2 tsp asafoetida (hing) powder

• 1/2 - 1 teaspoon of hot chilli powder (more or less depending on your spice level)

• 1/2 tsp of paprika

• 1/2 tsp garam masala (optional)

• 1/4 tsp black pepper powder

• some lemon juice

• salt to taste

• a sprig of curry leaves chopped

• rice flour for coating/dusting the fillets

• little oil for pan frying the fish

Steps:

1. Deskin, clean and wash the trout fillets.

2. Apply and rub the salt, ginger garlic paste, and all the spices and squirt a little bit of lemon juice on the trout fillets and keep aside for at least 15 minutes. You can keep in the fridge for longer if you wish.

3. When you are ready to pan fry, coat (dust) the fillets with the rice flour.

4. Heat the griddle pan (tawa)on high, drizzle a little oil to coat the pan, and when hot, put the chopped curry leaves.

5. Gently place the fillets on top of the curry leaves, you will hear a nice sizzling sound. Cover the pan and turn heat to medium.

6. After about 3 minutes, drizzle some oil on top of the fillets, and gently flip them over. cover the pan.

7. After a couple of minutes, uncover and cook further if needed. Once golden brown on both sides to your liking, put in onto a serving plate.

8. Serve with soup or a salad or as an accompaniment to a meal with rice, dhal and a curry of your choice. Enjoy!

Notes:

If the fillet has skin, it is very easy to remove the skin by putting it skin side down on a hot slightly greased pan. Just heat the pan, and coat with some baking oil spray, and put the fillet skin side down on the hot pan for half a minute. Next, put it on a plate skin side up, and remove the skin. It will come off easily. when it cools slightly spice it up with all the powders, and then coat it with the rice flour and pan fry (roast) it.

Any firm fish can be used for this preparation, and it tastes just as good!