Pepper 'n Spice

A swift and speedy way to a protein packed dish . With the addition of Dutch (white) cabbage with smooth pale, green leaves, Vitamin K and C is also appended to your diet :-)

Effortless protein packed breakfast! The fascinating parts of the toast are.. Sourdought oats bread - 3 or 4 slices Tuna - 1/2 can Green capsicum - 1/4 Celery - 1 stalk with leaves Mozarella cheese - 3 or 4 slices Olive oil - 2 tsps The enchanting procedure is.. Sprinkle oil on a saucepan. Toast both sides of bread slice. Place flakes and chunks of tuna on toast. Then top with minced celery and a small piece of capsicum. Top off with a slice of cheese. Transfer back to pan until the cheese softens and melts. Loved the classy tuna nosh! Hope you do too.

Stir fry in malayalam is called ullathu. So this would be a tuna and zucchini ullathu. I prepared the dish in less than 45 mins. More time is spent in sauteeing the onion, ginger, garlic and spice mix. The rest are just a "throw in" ;-) The special ingredients are.. Olive oil - 2 tsp Carom seeds - 1/2 tsp Curry leaves - a handful Onion - 2, peeled Green chili - 1 Ginger - 1", peeled Garlic - 5 or 6, peeled Salt - 1/4 tsp Turmeric powder - a pinch Kashmiri chili powder - 1/4 tsp Coriander powder - 1/4 tsp Chicken masala - 1/2 tsp Tuna - 2 small cans (tuna chunks in brine) Green zucchini - 1, peeled Celery - 3 sticks   Strain out the saltwater from the tuna cans and shred the tuna chunks. Keep aside. Heat a saucepan and add oil. Add carom seeds and after a few seconds add curry leaves. Then add thinly sliced onion, minced chili, garlic and ginger. Stir for about 5 minutes on low heat or until the onion becomes soft. Add spice powders and salt. Stir for a few minutes so tha...

 King fish or seer fish is called neymeen in malayalam. So the fry is called neymeen varathathu .  The marination requires Salt - 1 tsp Turmeric powder - 1/4 tsp Kashmiri chili powder - 1/4 ts Dry ginger powder - 1/4 tsp Pepper - 1/4 tsp Rub the marinade on the cleaned fish and refrigerate for a couple of hours.  Heat a flat saucepan and drizzle olive oil. Shallow fry until both sides are lightly browned.

I wonder why the fish dish is called "molee". Molee or molly is a female name in Kerala and I have at least two aunts called so. Was the dish originally created by a lady called Molly? ...and so I muse.. The special ingredients are.. Catla - 500g, cut pieces Olive oil - 2 Tbsp Carom seeds - 1/4 tsp Curry leaves - a handful Onions - 2, medium Ginger - 1" Garlic - 5 or 6 cloves Green chili - 1 Tomato - 1, medium Salt - a pinch Coconut milk - 150 ml Water - 1/2 cup For marination, Salt - 1/4 tsp Kashmiri chili powder - 1/4 tsp Turmeric powder - a little more than a pinch Lemon - 1/2 Clean the fish well by rubbing some salt on the pieces. Wash it off and clean with water. Marinate overnight. Heat a saucepan with 1 Tbsp of oil. Place the fish and fry on both sides for 4 to 5 mins. Keep aside. In a deep bottomed saucepan, add the remaining oil. When it heats up, add carom seeds, then curry leaves. Stir for a minute. Add chopped onions and minced chili, garlic and ginger. Saute...

Anchovies are small silvery fish, similar to sardines. Once cooked, their bones become soft and can be eaten. It is a protein bomb; 100 g of the fish contains 29 g of protein.Fresh and dried anchovies known as netholi is popular in Kerala. Ingredients are : Anchovies, frozen - 500g Olive oil - 1 tsp Onion - 1, peeled and diced Garlic - 3 pods, peeled and sliced Salt Pepper Red chili flakes Turmeric powder - a pinch Oregano - 1 Tbsp All purpose flour - 1 Tbsp Peas, frozen - 1 cup, thawed Potato - 3, medium Water - 1 cup Yogurt - 3 Tbsp Nutmeg - 1/4 tsp To make : Clean fish in salt and turmeric water. Remove bone. Wash well. Keep aside. Pressure cook potatoes with water, until cooked. Once it cools down, peel. Mash with the back of a fork. In a bowl, mix yogurt, salt, pepper and nutmeg. Add to mashed potatoes. Mix well. In a saucepan, on medium flame, add oil. Add onion and garlic. Stir until soft. Add salt, pepper, red chili flakes, turmeric powder. Stir. Add fish....

Cutlet is minced meat or vegetable dipped in egg, then rolled over breadcrumbs and fried. The North Indian vegetarian cutlet is called aloo tikki, made from potatoes, chili and onion. We usually use the canned tuna in our breakfast sandwiches. I thought I would try a variation; making cutlets from it. It turned out nice and crisp, perfect with rice. My little one liked it as a pav filling. The cooking is surprisingly simple; mashing, dipping, frying. I sneaked in some spinach leaves to add a little greens into the food. The tuna cutlets need the following : Tuna - 1 can Potato - 1 small, boiled and peeled Onion - 1 small, thinly sliced Green chilli - 1, sliced into small pieces Ginger - 1 inch, peeled and grated Cumin - 1/2 tsp Turmeric powder - a pinch Chilli powder - 1/2 tsp Chicken masala - 1 1/2 tsp Salt - 1 1/2 tsp Spinach - a handful, washed and shredded into small pieces Olive oil - 4 Tbsp Organic egg - 1 White bread - 2 Squeeze out the water from the can of ...

This is an easy snack to make if you have a tin of tuna and buns. Tuna has a high protein content and tastes a bit like chicken. The ingredients needed for this burger are : White bun - 1 Cucumber - 1/2, peeled Tomato - 1/2 Brinjal - 1/2 Olive oil - 1 tsp Ginger paste - 2 Tbsp Pepper - a sprinkle Turmeric powder - 1/4 tsp Salt - a sprinkle And a can of tuna Slice the cucumber, tomato, brinjal into thin round pieces. Heat a pan and add oil. Once the oil warms, saute the  brinjal . Add the spices to it and toss around a bit. Halve the bun and place the cucumber, tomato and brinjal slices. Then add the tuna. Munch away! Quick tip - You can apply a spread of mayonnaise and ketchup too.