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Pan Fried Catla (Sweet Water Fish) Fillet with Matki Sprouts (Moth Beans) & Herbs

Servings: 3-4
Marinating time: 10 minutes.
Preparation time: 10 minutes.
Cooking time: 12-14 minutes.
Total time: 30-35 minutes.

Pan Fried Fish considered healthier than deep fried due to lesser amount of oil is used. A great food to promote healthy metabolism.

Catla (Fish) is good source of Omega-3 fatty-acid, good amount of protein too. The fish is very popular in Bihar and Bengal.

It was Saturday, my husband went to fish market with the intension that if there is big fish available he will purchase Rohu/ Catla otherwise he buys any sea fish like Pomfret, Sheer Fish/ Indian Salmon.

We are residing in Kalomboli in Navi Mumbai, hardly we get big Rohu/ Catla fish in near by fish market. The Rohu/ Catla lover knows there is huge difference in the taste between 1kg weight fish and 3+ kg fish.

He saw 5+kg Catla fish available; without thinking further he bought 1 kg Catla fish. He was so happy to have this after a long time. Me too was surprised to see the fish fillet have so big chunks. I prepared today’s recipe with sliced onion, big garlic pieces, partly with skin on without bothering to peel. ginger, tomato, green chilli in two pieces, curry leaves, moth sprouts. All shallow frying in a open pan with normal oil and it turns out awesomely delicious.

Ingredients:

Catla fish: 500 gm
Onion: 2 no. (Medium)
Tomato: 1 no. (Medium)
Parwal (Pointed Gourd): 2-3 no.
Matki Sprout (Moth Sprout): 1/2 cup
Lemon juice: 1 tablespoon
Ginger: 2” piece
Garlic Paste: 1 teaspoon.
Green chilli: 2 no.(as per taste)
Garlic:1 pod
Oil: 4-5 table spoon
Cumin: half teaspoon
Salt: one tablespoon
Turmeric powder: 1 teaspoon
Red chilli powder: 1 teaspoon
Coriander powder: 1 teaspoon
Black Pepper powder: 1 teaspoon
Fresh curry leaves / coriander leaves: 2 table spoon (chopped)

Preparation:

Clean the fish properly with running water. Add lemon juice. Wait for 5-7 minutes. Again wash the fish drain out all the water.
Add garlic paste, salt and turmeric powder. Rub all these items on the fish. Keep aside.
Slice onion, parwal, green chilies and tomatoes, keep aside.
Chop garlic and ginger Julian, keep aside.

Method:

Heat oil in fry pan on high flame, when smoke starts coming, reduce heat at low flame. Make a bed of sliced onion, garlic, tomato, parwal, ginger and green chilli.
Arrange fish fillet over the prepared bed, spread sprouts, left over onion and curry leaves.
Add chilli, coriander, turmeric and black pepper powder, and continue to cook for about 4-5 minutes with lid on.(you may cook this recipe in OTG also.
Change the side of fish; continue to cook on low flame. Fry on both sides till light golden colour appears. (cook until nice aroma) Transfer into serving plate, decorate with chopped coriander leaves.
Serve with Steamed Rice and Dal; a great meal recipe for fish lover with plenty of protein and vegetable. You can use your choice of vegetables.