Karuvadu thokku

Karuvadu thokku one of my favorite dish all time. Everyone in my family loves eating this thokku with hot rice. This is such an amazing recipe to have with hot rice sizzled with sesame oil. Or it suits good with rasam. It’s an excellent combination to have karuvadu fry or karuvadu thokku with rasam.

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High in protein-

Gram for gram, a serving of small dry fish provides more protein than a piece of chicken or other meat of the same weight.

Provide Doses of B-vitamins

Feeling a little tired? You could be lacking some B-vitamins. Add a regular serving of small dry fish which provide generous does of B-vitamins, especially niacin, folate and Cobalamin. These particular B-vitamins are essential in cell and blood formation and help in the production of energy.

Terrific source of calcium and phosphorus – 2 nutrients that are essential for nerve and heart functions as well as the development of strong bones and teeth. Since some Africans are unable to tolerate milk and dairy products, the most common source of calcium, small dry fish can be a good alternative source of this vital nutrient.

Contain Vitamin D

Due to melanin, a pigment found in dark skin, people of African descent are unable to absorb much vitamin D from the sun. Small dry fish are rich in Vitamin D which helps the body absorb dietary calcium and phosphorus

Great source of Iron and Zinc

A 50g serving of small dry fish provides approximately 38% and 25% mg of the zinc and iron daily recommended amounts. Both of these play an essential role in building the immune system but iron is also responsible for carrying oxygen in the blood. Zinc helps increase appetite and promotes growth, especially that of children. It is for this reason that some cultures pound and sprinkle small dry fish over a baby’s porridge.

Rev Up the Nutrition

1) Eat the whole fish to make sure that you get the maximum nutrients possible

2) Enhance iron absorption by adding a hearty serving of vitamin C from a veggies and a drizzling the fish with a little lemon or lime juice

3) If fish are dried with salt, reduce sodium intakes by soaking the fish for a few minutes and discarding the water before cooking

4) If using fresh fish , help your body absorb the vitamin A they provide by cooking with in a little oil

Source : the Africa channel

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Print Recipe
Karuvadu thokku
Instructions
  1. In a earthern clay pot add 2 tbsp oil
  2. Add 1 tsp mustard seeds
  3. Add 1 tsp cumin seeds
  4. Add 200 gms shallots
  5. Add required salt
  6. Add 1 tbsp ginger chopped and 1 tbsp garlic chopped.
  7. Add few curry leaves
  8. Add 1/2 tsp turmeric powder
  9. Add 2 tsp kashmiri red chilly powder
  10. Saute well in oil
  11. Add 3 tomatoes chopped
  12. Add 1 tbsp chilly powder
  13. Add 2 tsp coriander powder
  14. Saute till masala binds and tomatoes become mushy.
  15. Add cleaned 15 - 20 pieces of dry fish
  16. Mix gently. Sprinkle some water and allow to cook.
  17. Once the dry fish gets cooked and gravy becomes thick switch off.
  18. Karuvadu thokku is ready
Recipe Notes

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