Spicy Baked Pomfret With Vegetable Stir fried Brown Rice

In my previous posts Fish soup and Fish Biryani I mentioned about importance of Fish. Eating fish with high omega 3s twice a week is recommended for over all good health.Pregnant and nursing moms who eat fish high in omega 3s ,pass the nutrients to their babies which helps in supporting brain and eye development.Care has be taken about picking the fish with low the mercury .
For best tasting fish dish,buy fresh fish that smells like sea.The fresher the fish the less fishier it smells.Cooking with stale fish can leave your home with unwelcoming lingering odors ,particularly during this time of the year with doors and windows shut most of the time.Marinating the fish in turmeric can lessen the odors of the fish while cooking it.
Spicy Fish with vegetables and brown rice is a well balanced complete meal with protein ,omega 3s from fish;carbs ,vitamins and mineral from Vegetables and brown rice.This is my entry for Maryann's Seven Fishes Feast and Sangeeth's Eat healthy during Pregnancy.
Spicy Baked Pomfret
2 pomfrets or any Oily eco-friendly Fish
3/4 teaspoon turmeric
3/4 teaspoon chilly powder
1/2 teaspoon each of coriander and cumin powder
1/2 teaspoon ginger garlic paste or freshly minced ginger and garlic
1 teaspoon salt
2 tablespoon Extra Virgin Olive oil
1 tablespoon lemon juice,freshly squeezed
Clean and marinate fish in the spices and lemon juice at least an hour.Heat oil in an oven proof pan and sear the fish 4 minutes on each side.And transfer in a preheated oven at 350F and cook for another 15 minutes until cooked through.Serve with the brown rice.

Vegetable Stir fried Brown Rice
2 cups Cooked Brown rice
1/2 medium onion,chopped
1/2 cup carrots,Julianne
1/2 cup peas
1 cup french beans ,cut
1 cup Broccoli or cauliflower florets,chopped
1/2 teaspoon turmeric
3/4 teaspoon ginger garlic paste
1 teaspoon cumin seeds
2 green chillies
pinch of saffron
2 tablespoon Extra Virgin Olive Oil
Few mint leaves and cilantro chopped.
1 tablespoon lemon juice,freshly squeezed

Heat oil in a saucepan on medium high flame. Add chopped onions ,whole green chillies and cumin seeds. saute for a minute and add ginger garlic paste. saute for a minute with turmeric and other spices. Add the cut vegetables and Cook for 5-10 minutes until tender.Now mix in the cooked brown rice and lemon juice and cook for another 5 minutes until flavors infuse,lastly mix in the chopped mint and cilantro. Serve with the baked fish.

Read about:
Omega 3s and Fish nutrition
Wild Vs Farm raised Fish


Anonymous said…
nice picture...looks delicious!
Anonymous said…
Wow Yasmeen,finally this is a special dish for me..yummy fish and very healthy..thanks
Varsha Vipins said…
Yasmeen..Wonderful dear..feel like grabbing the fish from the screen..:)
Maria Verivaki said…
this really does look delicious
syeda said…
baked fish looks perfect! I never tried baked or grilled fish though, I usually make fish fry, along with kerala rice, the grain of this kinda rice is like a pearl, and dal or fish curry and papad to go with it, but hey the baked fish can go well for south beach dieters right?
Dori said…
That is so healthy! I love fish, I could eat it everyday :)
Anonymous said…
Thanks for joining us, Yasmeen! :)
Gita Jaishankar said…
Very healthy recipe, yet a delicious-looking one, gr8 work Yasmeen :)
Nice blog. I like the fact that you're pretty health conscious. The fish looks great.
lubnakarim06 said…
Baked fish looks gr8.
Srikitchen said…
looks delicious and yum!
Join in the EFM - SAVOURIES SERIES going in my blog!
Anonymous said…
nice winter warming platter.
susan allport said…
Thought you would be interested in this short omega-3 video: http://www.youtube.com/watch?v=eIgNpsbvcVM
Yasmeen said…
thank you'll:)
Susan,that was interesting video about omega 3s.
Malar Gandhi said…
Love pomfret...miss them greatly here....all I see is stupid tilapia(frozen one)! Picture is very inviting dude....love the color! Brown rice is absolutely my choice.....any carb' that burns slow....I love it.
beautiful click... awesome veg brown rice....
Cham said…
You make me crave early morning for this fish now Yasmeen:)
Purva Desai said…
I am not a fish eater, but I am sure it was tasted delicious and click makes it more tempting...U will surely convert me...
Anonymous said…
healthy brown rice with fish.
Anonymous said…
making me hungry,healthy platter of food.
Anonymous said…
In it something is also to me it seems it is excellent idea. Completely with you I will agree.