Nadan ayila varuthathu is pan roasted mackerel with just one tsp of coconut oil on a seasoned cast iron skillet is my version of skinny Kerala style fish fry (meen varuthathu). Ofcourse, you can fry fish in a pool of oil, but sometimes it is nice to cook healthy and oil free....almost oil free.

We attended a wedding in our native place, Kottayam; you know how Indian weddings are ..big-fat-weddings! three days of enjoyment-food-fun. 

Back at Calicut, the next day Homey wanted ayila fry! so, I thought of making with very little oil on the cast iron skillet which my cousin, Sneha sent. I should say that I am glad that I decided to make; it was so yummy and guilt free! (well, after the lavish wedding feast; we need to loose those extra "wedding" pounds).

We both thoroughly enjoyed my version of skinny pan roasted fish with hot steaming rice. Try, making this for lunch sometime or when you plan to go in for a diet.

Just before serving, I squeezed half lemon juice over it...and it was just perfect! The flavor of curry leaves did bring in a very traditional feel.

(Disclaimer: This is not a sponsored post).

Step by Step Method:

Serves: 2.

Here are the stars! dont forget to slit the fish, so that the masalas seep right in.

Marinate the fish and keep for 10 minutes. Heat the iron skillet with 1 tsp of coconut oil and swirl the pan. Gently lay the fish and reduce the heat to medium-low. Close with a lid and let it roast for 3-4 minutes.

Just wanted to show you, that after 3 minutes of roasting, it still does not stick to the iron pan.

Open lid and turn to the other side and again let it roast for 2-3 minutes...sprinkle fresh curry leaves and turn each side (curry leaves coated) for a minute each; so that the leaves are roasted and their flavor is released.

Just before serving squeeze in half a juice of lemon. Serve with rice.

Enjoy guilt free fish fry :)

       Other Fish Recipes:
       Batter Fried Fish Bites.
       Mathi Pollichathu      
       Kerala Fish Biriyani   
       Karimeen Pollichathu
       Kerala Fish Pickle                                                                                                     
                                                                                                                       

Ayila Varuthathu / Pan Roasted Mackerel

PREP TIME: 5 mins    |  COOK TIME: 20 mins    |  AUTHOR:: NISA HOMEY

   

  INGREDIENTS

• Fresh Ayila/Mackerel: 2 large, cleaned and slit lightly
• Coconut Oil: 1 tsp
• Kashmiri chili powder: 3 tsp.
• Pepper powder: 1 tsp.
• Juice of 1 Lemon
• Organic turmeric: 1/2 tsp
• Salt: 1/2 tsp (or as needed)
• Curry leaves: 2-3 sprigs
• 1/2 lemon to squeese on the fish.

  METHOD:

1. Marinate fish with Kashmiri chili powder, pepper powder, lemon juice, turmeric, and salt. Keep for 10-15 minutes.
2. Heat a well seasoned cast iron skillet or nonstic pan with 1 tsp coconut oil. Swril the pan, so that the oil is nicely coated.
3. Gently lay the marinated fish on the pan. Put the flame to medium and allow it to roast for 3-4 minutes on one side. I closed the pan with a lid to help cooking the fish.
4. Remove the lid and gently turn the fish to the other side, let it stay for another 2-3 minutes. Sprinkle curry leaves on top.
5. For a more curry leaves flavor, you can flip each side again for a minute, so that the curry leaves gets roasted and its aroma is released.
6. Just before serving squeeze half a lemon on the fish.
7. Serve hot with rice.

NOTES

• If dont prefer spicy fish; reduce 1 tsp of Kashmiri chili powder.
• I prefer using Kashmiri chili powder as it has less heat/spice with a rich red color. If using ordinary chili powder, reduce by half.
• Coconut oil is prefered for that authentic nadan Kerala taste.
• This cast iron skillet has been seasoned, so it gives out a nonstic finish; if using traditional Kerala iron kadai or tawa, please season it throughly so that the fish does not stick. You can also use a nonstic pan; though the final taste may slighly differ.
• This a very low calorie (skinny) spicy fish fry.

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