The omega-3 fatty acids in many fish can promote your baby’s brain development. And some data show that eating sufficient amounts of seafood during pregnancy also helps prevent preterm birth and leads to developmental benefits and higher IQ. But in the same time, you should avoid mercury.
So the list of fish recommended for Pregnant or Breastfeeding Women, who need less Mercury and High omega-3 fatty acids in their diet,
Sardines / Mathi
Anchovy / Nethili
Salmon / Rawas
Shrimp / White Prawns
Catfish / Pungus / Basa Fillets
Small Dried Fish
To be Avoided, say no to
Shark / Sura
King Mackerel / Seer Fish / Surmai
Tuna / Chura / Surai / Soora
Uncooked / Half-cooked fish and shellfish
Any Large Fish – long living ones accumulate more mercury
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2 – Mackerel Fillets
Black Pepper (Freshly Ground)
4 Cloves – Garlic (Finely Chopped)
1 tbsp – Parsley / Fresh Coriander Leaves (Chopped)
1 tbsp – Paprika / Red Chilli Powder
Red Wine Vinegar
Extra Virgin Olive Oil
Step 1 : Pan Fry the Mackerel Fillets
Heat a little extra virgin olive oil in a pan until hot and almost smoking. Season the fillets with salt and pepper and place skin side down in the pan. Cook about 4 minutes on the first side, turn and cook a further minute on the second side.
Step 2 : Preparing Garlic & Pepper Sauce
Add a splash of fresh oil to the pan. Add the garlic, parsley, salt, pepper, paprika and red wine vinegar and toss together for 30 seconds. Then Pour the sauce straight over the fish and serve.
Make East Indian Style Clam Curry in just 3 quick steps…,
1.5 tbsp – oil
2½ cups – Clams
3 Medium Sized – Onion (Finely Chopped)
1 inch – Ginger
4 to 5 – Garlic Cloves
1.5 tbsp – Red Chili Paste
1 tsp – Sugar (optional)
1 cup – Water
1 tbsp – East Indian Bottle Masala Powder Or if not then
½ tsp – Turmeric Powder, ½ tbsp – Coriander Seed Powder, 1 tsp – Red Chili Powder and ½ tsp – Garam Masala Powder
2 – Green Chilies (Slit Length Wise)
2 cups – Coconut Milk
Coriander Leaves (for garnish)
Step 1 : Boil the clams
Boil the clams in water with little salt for 4-5 mins or until they open up. Don’t boil for too long. You could take the clams one by one as it opens up and and discard the ones which don’t open. Remove the empty shell and keep the shells with meat.
Step 2 : Preparing Spice Masala
Saute onion until light brown, Add sugar if you use. Then add the ginger, garlic & red chili paste and saute for 3 to 4 mins on low heat.
Step 3 : Cook with Boiled Clams
Add water & boiled clams then mix them well. Now add bottle masala & chilies and mix it nicely. Cook the mix for 5 to 7 mins on moderate heat. Then Add coconut milk and cook for another 4 mins on low heat. Garnish with coriander leaves.
Make South Indain Style Prawns Fry in just 2 quick steps…,
500g – Prawns (Shelled and Deveined)
3 Medium – Onions (Thinly Sliced)
25 – Curry Leaves
2 – Green Chillies
1 – Fresh Red Chilli
2 Inch – Ginger
3 Tablespoons – Oil
1/4 Tablespoon – Onion Seeds (Kalonji)
1/2 – Lemon
Black Peppercorns (Freshly Ground)
Fresh Coriander Leaves
Step 1 : Quick Fry Prawns
Cut thin strips of ginger. Heat oil in a non stick pan. Diagonally slice green chillies. Add onions seeds, ginger, curry leaves and onions to the pan and saute till lightly browned. Add prawns and saute for 1-2 minutes.
Step 2 : Final
Chop a few sprigs of fresh coriander leaves. Add salt to the pan and mix and saute for 1-2 minutes. Add green chillies, red chilli, coriander leaves and a little freshly ground black peppercorns and mix. Squeeze the juice of ½ lemon. Transfer into a serving plate and serve.
Fish Pieces – 8
Vegetable Oil – For Frying
Yogurt / Curd – 1/2 cup
Ginger Garlic Paste – 1 tsp
Lemon Juice – 2 tbsp
Red Chili Powder – 1 tsp
Coriander Powder – 1 tsp
Cumin Powder – 1 tsp
Turmeric Powder – 1 tsp
Tomatoes (chopped) – 1
Onion (chopped)- 1
Salt to taste
Step 1 : Marinate Fish & Shallow Fry
Apply lemon juice and salt on pieces and keep them aside for 30 minutes. After that shallow fry the pieces in oil till colour turns brown.
Step 2 : Cook the Masala (Separately)
In a separate pan saute the onion in oil(very little) till it turns little brown. Add yogurt and all other ingredients to the pan. Keep moving the items till a paste is formed.
Step 3 : Mix & Cook
Add fish pieces to the paste and cook for few more minutes and serve hot.
Easy way to make Salt & Pepper Squid Fry in just 3 steps,
1/2 lb cleaned young squid and ring cut
1 tablespoon tricolor peppercorns (I prefer the different flavors of the tricolor) or 1/2-3/4 teaspoon black peppercorns
5 -10 szechuan peppercorns (individual Szechuan peppercorns, to taste and depending on the freshness of your peppercorns)
1/2 cup flour
2 teaspoons sea salt
1/8 teaspoon cayenne pepper, to taste
1/4 teaspoon garlic powder
2 -3 cups vegetable oil or 2 -3 cups peanut oil, for frying
chili-garlic sauce, for dipping (or other favorite dipping sauce)
Step 1 : Make Fine Peppercorn powder
In a dry skillet, roast the peppercorns over medium high heat until they begin to smoke; remove from heat, let cool, then use a mortar and pestle or other grinder (use a coffee grinder) to make into a fine powder.
Step 2 : Coat Peppercorn on Squid
In a bowl, mix together the flour, salt, cayenne, garlic powder, and powdered peppercorns. Add the drained squid pieces, and toss or stir well with your hand to coat them well, shaking off excess.
Step 3 : Deep Fry the Squid
Heat oil in a hot wok or deep heavy pan until very hot (the surface should seem to simmer slightly – you can test it with a single piece to see if it’s not enough), then deep fry the squid in batches for 1 to 2 minutes until tender and beginning to turn golden. Do not overcook or your cooked squid will turn rubbery — blech. Remove with a slotted spoon and let drain on paper towels. Serve immediately with dipping sauce – we like garlic chile sauce, but cocktail sauce or aioli is nice, too.