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Clean the fish
Wash the fish pieces thoroughly under running water. Pat dry and keep aside in a strainer till the water drains out.
- Serving Size 1 Medium Piece (40 g)
- Calories90.0 kcal
- Carbs0.9 g (3.4 kcal)
- Protein5.6 g (22.5 kcal)
- Fats7.1 g (64.0 kcal)
Meen Varuval recipe
Meen Varuval/Fish fry is a good source of protein, vitamin D, omega 3 fatty acids, and an excellent source of selenium, vitamin B12, vitamin E. HINT: Eating fish once a week reduces the risk of heart attack and stroke.
Cooking time: 60 minutes
Serves: 17 persons
Ingredients
Raw fish
500 Grams
Lemon juice
1 Table Spoon
Coriander leaves
10 Grams
Rice bran oil
100 Milliliter
Salt
5 Grams
Ginger garlic paste
1 Table Spoon
Cumin powder
5 Grams
Black pepper powder
2 Tea Spoon
Red chilli powder
1 Table Spoon
Coriander powder
2 Tea Spoon
Instructions
1
2
Marinate the fish
In a bowl add fish pieces, to it add all the spices, mix well and keep it aside for 1 hour.
3
Fry the fish pieces
Now heat oil in a deep fry pan to shallow fry the fish pieces one by one, keeping the flame low. Drain the fried fish pieces and place on an absorbent paper to remove excess oil.
4
Serve hot
Sprinkle lemon juice while serving the fish.
Nutrition Label
Meen Varuval
- Serving Size1 Medium Piece (40 g)
- Calories90.0 kcal
- Carbs0.9 g
- Fiber0.9 g
- Sugar0.0 g
- Protein5.6 g
- Fat7.1 g
- Saturated fat1.4 g
- Mono unsaturated fat2.8 g
- Poly unsaturated fat2.3 g
- Cholesterol14.3 mg
- Sodium141.7 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Meen Varuval | Pakleli Mase | Chepala Tikka | Fish tikka |
|---|---|---|---|---|
| Calories | 90 kcal | 50.8 kcal | 101.1 kcal | 101.1 kcal |
| Carbs | 0.9 g | 0.7 g | 2.8 g | 2.8 g |
| Protein | 5.6 g | 6.5 g | 11.4 g | 11.4 g |
| Fat | 7.1 g | 2.5 g | 4.9 g | 4.9 g |
| Fiber | 0.9 g | 0.7 g | 1.1 g | 1.1 g |
| Sugar | 0 g | 0 g | 0.9 g | 0.9 g |
| Sodium | 141.7 mg | 165.7 mg | 285.2 mg | 285.2 mg |
| Cholesterol | 14.3 mg | 16.8 mg | 29.6 mg | 29.6 mg |
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