BAKED FISH WITH LEMON AND ORANGE SAUCE

Delicious in taste, Pomfret fish is rich in protein and has a tremendous amount of omega 3 fatty acids. Pomfret is baked with lemon and orange garlic sauce over a bed of veggies. It is a meal by itself.

INGREDIENTS

• 1 white pomfret

• 1 orange

• 1 lemon

• 2 tbsp butter /olive oil

• 1 tsp sugar

• chilli flakes / chilli pd as per taste

• 1/4 tsp pepper

• 1/2 teaspoon salt

• a pich of turmeric pd

• 1 onion

• Bell peppers ( 1/4 red , 1/4 yellow pepper )

• 1 tomato

• 3 - 4 garlic cloves

• Coriander leaves for garnishing

METHOD

1. Preheat the oven to 200C

2. Make sure that your fish is cleaned thoroughly. Wash the fish well and pat it dry with a kitchen towel. Season it with salt, lime and little turmeric.

3. Remember to rub the seasoning into the fish, on the outside and lightly on the inside by making slits on both sides.

4. Leave the fish to rest in the fridge for 30 min.

LEMON GARLIC BUTTER SAUCE

1. Finely chop the garlic cloves

2. Slice the onion.

3. Squeeze the lemon juice from one lemon.

4. Add the butter, the freshly squeezed lemon juice and the orange juice to a saucepan on medium heat and allow it to simmer.

5. Add a pinch of salt, a little bit of ground pepper and a sprinkling of sugar to the sauce. Taste and adjust the flavour as per your liking. Allow the sauce to simmer for a minute.

6. Simultaneously, place a frying pan on medium heat. Add about 2 tablespoons of the sauce to the frying pan.

7. Once the sauce in the frying pan simmers, toss in the chopped garlic.

8. After sautéing the garlic for a few seconds, add the onions.

9. Sauté the mixture until it is slightly brown.

BAKING THE FISH

1. Allow the mixture to cool for a bit and then rub it over and into the fish.

2. Chop your bell peppers and tomatoes and arrange them in a baking tray lined with a baking sheet.

3. Place the fish over the veggies.

4. Pour the sauce over the fish and the veggies.

5. Bake for about 25 – 30 minutes turning once in between.

6. Use a small knife or fork and check to see if you can easily separate the fish flakes. If yes, your fish is done. The fish meat should be opaque white and not transparent.

7. Remove from the oven and serve hot with plain or garlic bread.

SOFT BROWN RICE IDLI

Idli is a soft, steamed dumpling made out of fermented brown rice, poha (beaten rice) and urad lentil batter. It is served dipped in spiced lentil and tomato soup (sambar).

INGREDIENTS

FOR IDLIS

• 1 cup urad dal

• 2 cups brown basamati rice

• 3/4 cup poha

• 1 tsp salt

• Water

FOR SAMBAR

• 1/2 cup Tuvar dal

• 1/2 cup Masoor dal / Red gram

• 6 - 7 cloves garlic

• 1 tsp jeera

• 1/4 tsp Methi seeds

• 3- 4 Tomatoes

• Few corriander leaves

• Few curry leaves

• 1/4 tsp chilly pd

• 1/4 Turmeric pd

• 1/2 tsp or more Sambar pd

• 1 small onion

• 1/4 tsp mustard seeds

• 2 dry red chillies

• salt to taste

• 3 cups water

METHOD

IDLI

1. Soak urad dal and brown rice separately for 4- 5 hrs

2. Soak poha just for an hr before grinding.

3. Grind dal and poha together and rice separately in a mixer grinder.

4. Mix them all and keep it in a casserole overnight .

5. Don't add salt while fermenting .

6. Next day add salt and water to the batter and mix it well.

7. The batter should not be too thick .

8. Steam idlis in an idli stand and place it in a steamer.

9. Steam for 15 -20minutes or till done.

SAMBAR

1. To prepare sambar soak the dal for 10 mins

2. Pressure cook the dal with sufficient water, garlic, jeera, methi, turmeric, chilly pd and tomatoes for 15-20 mins.

3. Remove and mash the dal.

4. Add salt and sambar pd.

5. Boil well.

6. Season it with mustard seeds, roughly chopped onions, curry leaves , whole chillies and chopped coriander leaves.

7. Serve idlis with sambar and enjoy your breakfast.

You can also use the same battter for dosa by diluting it with more water.

BAKED CHICKEN WINGS

Baked chicken wings is a healthy option as compared to fried wings . It is baked and coated with a nice tangy sauce and sesame seeds and served as a starter.

SERVES : 4-5

INGREDIENTS

• 1 kg chicken wings

• 2 tbsp tomato sauce

• 1 tsp chopped garlic

• 1tsp chilli flakes

• 1/4 tsp chilli pd

• 2 tsp apple cider Vinegar

• 1 tbsp olive oil

• 1 tsp toasted sesame seeds

• Few spring onions

Sauce

• 1/ 2 cup water

• 2 tbsp honey

• 1/2 tsp chopped ginger

• 1/2 tsp chilli flakes

• 1 tsp apple cider vinegar

• 2 tbsp soya sauce

• 2 tsp wheat flour / corn flour/ maida

METHOD

1. Marinate chicken wings with chopped garlic, tomato sauce, salt, chilli flakes, oil and vinegar .

2. Refrigerate for minimum 30 minutes or longer.

3. Preheat oven to 250 °C.

4. Line a baking tray with parchment paper and bake for 35 minutes turning it once when one side is done after 15 - 20 minutes.

5. Meanwhile, combine sauce ingredients in a small pan. Bring to a boil, reduce heat and simmer about 10 minutes or until slightly thickened and sauce coats the back of a spoon.

6. Take wings from oven, toss with sauce.

7. Sprinkle toasted sesame seeds, chopped spring onions and return to the oven for 10 minutes, turning after 5 minutes.

8. Allow it to cool for 10 minutes.

9. Serve hot as a starter with some garlic bread.