Fresh Sea Bass Curry (Iguru)

For health benefits of fish and recent concerns about mercury levels in fish, please check this post.

Sea Bass is a rich flaky fish and tastes very good when cooked in the traditional Andhra Chepala Iguru style. As with all other fish curries, it tastes best when allowed to sit for a few hours after cooking. This allows all the flavor from the spices to be absorbed by the fillets. This curry tastes best with hot rice. A surprising fact about this curry is that it makes a rich accompaniment to dosa. For all the conservatives, give it a try!!!!! You'd be surprised!




Ingredients:
Makes 6 servings
Fish fillets: 12 (3 lbs)
Extra Virgin Olive Oil: 2 tbsp
Cumin seeds: 1 tsp (zeera, jillakarra)
Onions: 2 (chopped finely)
Tomatoes: 2 (diced)
Green Chilies: 5 (sliced length-wise)
Salt, turmeric, chili powder: to taste
Garam masala: 1/2 tsp

For Marinade:
Salt: Per taste
Chili powder: 2 tsp
Turmeric: 1/2 tsp (haldi)
Ginger-garlic paste: 2 tsp
Lime juice: from one lime
Garam masala: 2 tsp
Coriander powder: 1 tsp (dhania powder)

Method:
Rinse fresh fillets once in running water. Add all the ingredients of the marinade and coat well. Cover with plastic wrap and marinade in the refrigerator for at least 30 minutes.
To a large cooking pot, add 2 tbsp extra virgin olive oil. Add the cumin seeds and let them cook for a minute.
Add the chopped onions and green chilies. Saute till onions are golden brown.
Add salt, turmeric, garam masala and chili powder to season the onions.
Make openings in the sauteed onions and layer the fillets on the base of the pan. Sear one side of the fillet, flip and sear the other side.
Add the chopped tomatoes. Add 1 cup water. Mix carefully, so as to keep fillets intact.
Simmer closed on a low flame for 15 to 20 minutes.
Serve hot garnished with cilantro.

Food for thought: Both fish and flax seeds have essential fatty acids. Consumption of fish (or fish oil) however has been proved to be more beneficial than consumption of flax seeds (or flax seed oil). Sea bass not only is rich in omega-3, it is also rich in selenium, a known anti-carcinogenic element.

Nutritional Information:
Per serving, 1/6 th of recipe or 379 gms:
Calories: 339
Calories from fat: 91
Total fat: 10 gms (16% of DV)
Saturated fat: 2 gm (10% of DV)
Monounsaturated fat: 4.6 gm
Polyunsaturated fat: 2.6 gm
Omega-3 fatty acids: ~ 1781 mg
Omega-6 fatty acids: ~ 674 mg
Trans fat: ~ 0 mg
Cholesterol: 106 mg (35% of DV)
Sodium: 807 mg
Selenium: 95.2 mcg (136% of DV)
Carbohydrate: 11 gm (4% of DV)
Dietary Fiber: 2 gm (9% of DV)
Sugars: 4 gm
Proteins: 49 gm (98% of DV)

Vitamin A: 25%
Vitamin C: 105%
Calcium: 5%
Iron: 11%

Percent daily values are based on a 2000 calorie diet, and may vary based on individual requirements.

Sodium quantity calculated based on addition of 2 tsp of table salt to the curry.

Breakdown of caloric values:
Carbohydrates: 12% Fats: 27% Proteins: 61%