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
- 15-20 Pieces Dry fish Karuvadu
- 200 Gms Shallots / சிறிய வெங்காயம்
- 3 Tomatoes / தக்காளி
- 1 Tsp Mustard seeds / கடுகு
- 1 Tsp Cumin seeds / சீரகம்
- Few Curry Leaves / கறிவேப்பிலை
- 1/2 Tsp Turmeric Powder / மஞ்சள் தூள்
- 2 Tsp Kashmiri red chilly powder
- 1 Tbsp Chilly Powder / மிளகாய் தூள்
- 2 Tsp Coriander Powder / மல்லித்தூள்
- Required Salt
- Required Oil
- In a earthern clay pot add 2 tbsp oil
- Add 1 tsp mustard seeds
- Add 1 tsp cumin seeds
- Add 200 gms shallots
- Add required salt
- Add 1 tbsp ginger chopped and 1 tbsp garlic chopped.
- Add few curry leaves
- Add 1/2 tsp turmeric powder
- Add 2 tsp kashmiri red chilly powder
- Saute well in oil
- Add 3 tomatoes chopped
- Add 1 tbsp chilly powder
- Add 2 tsp coriander powder
- Saute till masala binds and tomatoes become mushy.
- Add cleaned 15 - 20 pieces of dry fish
- Mix gently. Sprinkle some water and allow to cook.
- Once the dry fish gets cooked and gravy becomes thick switch off.
- Karuvadu thokku is ready