Sardines have a lot of health benefits,the main among them is it lowers the LDL cholesterol as it is rich in omega-3 fatty acids.Therefore it helps prevent heart diseases.And for this reason this fish is there in my dads favorites.Even Mackerels have this quality which is his another favorite and the best part is these fishes are there in plenty in south India and we get these in cheaper rates compared to other fishes there.
Me and my children just don't like Sardines,don't have any particular reason but I think for my kids its those small bones.But those bones too have the calcium content in them.I am OK with Mackerels,specially love the Ayala varattiyathu in clay pot.
In India Umma prepares this curry at least two-three times weekly.This spicy and tangy curry is made using those small sardines and cooked in earthen pot(mann chatti).This curry goes well with rice,Tapioca stir fry or even Parottas.
Sardines/Mathi (small) 250 g (cut,washed and cleaned)
Green Chilly 2 slit vertically
Garlic 2-3 cloves(slit vertically into thin pieces)
Curry leaves a few
Fenugreek seeds 1/2 tsp
Onion (medium) 1 chopped
Tomato (large) 1 chopped
Chilly powder 11/2 spoon
Kashmiri red chilly powder 2 tsp
Coriander powder 1tbsp
Turmeric powder 1/2 tsp
Tamarind Gooseberry size(soaked in 1/2 cup warm water)
Water 11/2 -2 cups
Salt as needed
Oil 2 tbsp
Method of cooking
-Squeeze out the juice from the soaked tamarind and keep aside.
-Heat a clay pot on medium flame and add oil.
-When the oil turns hot add the fenugreek seeds.When this starts to crackle add in the ginger,garlic,green chillies and the curry leaves.Saute till slightly brown.
-Now add the chopped onion and cook till transparent,add in the tomatoes and cook till mushy.
-Add all the powders and mix properly for a minute(be careful not to burn) and add the tamarind pulp.
-Mix well and add the remaining water and salt.
-Bring it to a boil and add the fishes.
- Swirl the pan and cook for 5 minutes till the fishes are done.
-Off the flame and cover it with a lid.
-Serve this after sometime...with rice or Tapioca(Kappa).