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Indian Simmered Plaice with Fenugreek Recipe.
Flounder and American Plaice have sweet, delicate white flesh that chefs and consumers everywhere enjoy: low fat, fine-textured meat and delicate mild flavor. The combined nutrient strengths of flounder make it an outstanding food for helping stabilize blood sugar, may protect against ischemic stroke, may reduce risk of heart arrhythmia, preventing cholesterol from clogging arteries, may protect against leukemia, multiple myeloma, lymphoma and kidney cancer.
Flounder, 1 fillet (4.5 oz. / 127g) provides Calories: 148, Protein: 30.7g, Carbohydrate: 0.0g, Total Fat: 1.9g, Fiber: 0.0g, Selenium: 74mcg, Vitamin B12: 3.2mcg, Potassium: 437mg, Vitamin B6: 0.30mg. 0.657 grams of omega-3 fatty acids, derived from Eicosapentaenoic Acid: 0.309g, Docosahexaenoic Acid: 0.328g, and Alpha Lipoic Acid: 0.020g is improving the ratio of good cholesterol to bad cholesterol.
Simmered Plaice Recipe - Indian recipe how to simmer plaice fillets with oil, cumin seeds, onions, fresh or dried fenugreek leaves, green chilies, fresh coriander (cilantro), garlic, ginger, turmeric, sugar, and tomatoes.
Ingredients:
- 1 pound Plaice fillets, cut into pieces
- 3 tbsp virgin olive oil
- 1 tsp cumin seeds
- 2 onions, finely chopped
- 4 tbsp chopped fresh
- 4 tsp dried fenugreek leaves
- 1-2 green chilies
- 1 small bunch fresh coriander (cilantro)
- 4 cloves garlic
- 1 inch ginger root
- 1/4 tsp ground turmeric
- 1 tsp ground coriander (cilantro)
- 1 tsp sugar
- 2 tomatoes, skinned and chopped
- Salt to taste
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Serves/Makes: 3-4
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How to cook Indian Simmered Plaice with Fenugreek:
- Place the fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Heat oil and fry the plaice lightly. Remove from the pan and set aside.
- Add the cumin seeds to the pan and fry for 30 seconds.
- Add the onions and fry until golden brown.
- Grind together the fenugreek, chilies, coriander, garlic and ginger then stir the paste into the pan with the remaining ingredients.
- Simmer for 5 minutes. Add the plaice, stir well, cove and Simmer for 15 minutes until the fish is tender, adding a little water if necessary.
- Serve the Indian Simmered Plaice with Fenugreek hot with steamed rice and okra.
Notes:
Fenugreek (Trigonella foenum-graecum) is a plant in the family Fabaceae that is used as a herb (the leaves) and as a spice (the seed). It is cultivated worldwide as a semi-arid crop. It is frequently used in curry.
This Indian Simmered Plaice with Fenugreek is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Indian Simmered Plaice with Fenugreek serves/makes: 3-4
Main Ingredient: Plaice or
Flounder
Preparation Method: Poached/Simmered
Cuisine: Indian
How to fillet flounder:
Insert the blade of a sharp knife on one side behind the head and cut in an arc down to the bone. Then achieve the flesh along the sides and across the tail. Insert the knife behind the head and slip the knife down rib cage, cutting the fillet away from the ribs. To skin the fillet, place it skin-side down on a board and starting from the tail, slide a sharp knife between the skin and the flesh.
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