FUSION FLAVOURS

Seafood recipes: delicious 'meatless day' surprises

There are several reasons why seafood is good for you.

It is an excellent source of protein, but contains less fat than other animal protein sources.

It is rich in vitamin B, and minerals including iodine, zinc, and potassium. Most importantly, marine fish such as salmon, sardine, and tuna contain good amounts of Omega-3 fatty acids, essential 'good' types of fat that may help lower the risk of heart diseases.

Besides, just skipping animal-based meat or red meat and replacing with seafood once a week, makes you form healthy habits that help lower cancer risks. Going meat-free-day is so much easier when you have got some delicious seafood recipes to get through. Whether you are a pescatarian, or trying to cut down on meat to improve your health, these easy seafood recipes will not only blow your mind, but also are great for a simple, but special meal when you are short on time.

CAPSICUM CRAB CAKE

Ingredients

3 capsicums (green, red, and yellow colour)

250g crab meat

1 large onion, finely chopped

1 tsp cumin powder

1 tsp garlic powder

1 egg

½ cup bread crumbs

2/3 green chillies, finely chopped

2-3 sprigs of coriander leaves, finely chopped

½ tsp black pepper powder

Salt

Oil for frying

Method

Drain water, if any, in the crab meat and transfer into a large mixing bowl. Add chopped onion and chillies, ginger, garlic, pepper powder, egg, starch, salt and coriander leaves. Give it a good mix and set aside.

Wash, dry all capsicums and slice off to make ½ inch ring for stuffing. Either discard the top and bottom part, or chop finely and mix with the crab mixture.

Heat a frying pan in low-medium heat with oil. Place all capsicum rings and fill each ring evenly with the crab mixture. Fry for a while. Flip all rings after one side get fried properly. 

TUNA STUFFED SQUID

Ingredients

8-10 pcs small squid tubes 

½ tsp black pepper powder

1 tbsp lemon juice

8-10 pieces of  toothpick

For stuffing —

200g canned tuna meat (preferably in spring water)

1 large onion, finely chopped

1 tomato, finely chopped

¼ tsp paprika powder

¼ tsp black pepper powder

½ tsp cumin powder

½ tsp garlic powder

5-6 mint leaves, finely chopped

2-3 tbsp olive oil

Salt, to taste

Method

Wash all squid tubes and add salt, black pepper, lemon juice. Marinate for 10-20 minutes and set aside.

Drain all water/oil (if any) from the tuna meat. Transfer into a large mixing bowl and put chopped onions, tomatoes, paprika, pepper, cumin, garlic powder, salt and mint leaves.

Put the mixture into each squid tubes and seal by inserting a toothpick. Heat the pan with oil in low-medium flame. Place all tubes and fry/grill until the tubes get cooked properly and turn golden.

SEA FISH FRY IN BANANA LEAF

Ingredients

1 portion salmon, seabass, dory, or basa fillet

Turmeric powder, a pinch

½ tsp ginger paste

1 tbsp onion paste

½ tsp green chilli paste

1 tsp coriander leave (finely chopped)

2/3 tbsp oil

1 large banana leaf, to wrap

Toothpick

Salt to taste

Method

Marinate the fish fillet with turmeric, salt, ginger-onion-green chilli paste, and coriander leaf for 15-20 minutes. Then wash and dry up the banana leaf and place the marinated fillet into it. Fold each side of the leaf and wrap tightly, insert toothpick to seal.

Heat the pan with oil in low-medium flame. Place the banana leaf wrapped fillet. Cover with a lid and cook for 3-5 minutes. Flip and fry the other side until water gets dry and oil comes out.

Food and Photo by Chiangmi Talukder Lena