Health Benefits of King Fish (Anjal/Surmai):
- High in Protein: Kingfish is an excellent source of lean protein, which aids in muscle repair, growth, and overall body maintenance.
- Rich in Omega-3 Fatty Acids: It contains a good amount of Omega-3, which promotes heart health by lowering cholesterol levels, reducing inflammation, and improving blood circulation.
- Boosts Brain Health: The Omega-3 fatty acids in kingfish help enhance cognitive function and reduce the risk of mental decline and depression.
- Good for Vision: The high content of Vitamin A in kingfish supports eye health and reduces the risk of cataracts and macular degeneration.
- Supports Immune System: Kingfish is a good source of selenium and zinc, both of which are vital for a strong immune system.
- Low in Calories: It is relatively low in calories, making it a great choice for those looking to maintain or lose weight.
- Rich in B Vitamins: Kingfish provides B vitamins, such as B12 and B6, which help boost energy levels, support red blood cell production, and improve metabolism.
- Promotes Healthy Skin: The Omega-3 and Vitamin E found in kingfish help keep skin hydrated, reduce inflammation, and prevent premature aging.
Indian Recipe: Mangalorean Style Kingfish Curry (Anjal Fish Curry)
Ingredients:
- 500g kingfish (anjal/surmai), cut into pieces
- 2 onions, finely chopped
- 2 tomatoes, chopped
- 1 tablespoon tamarind paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 2 tablespoons coconut oil
- Salt to taste
- Fresh coriander leaves for garnish
- 1 cup grated coconut (optional, for creamier curry)
- 2 tablespoons ginger-garlic paste
- Curry leaves
Instructions:
- Heat coconut oil in a pan, add curry leaves and chopped onions, and sauté until golden.
- Add ginger-garlic paste and cook for a minute. Then, add chopped tomatoes and cook until soft.
- Add turmeric powder, red chili powder, and coriander powder, stir well, and cook for 2-3 minutes.
- Add tamarind paste and some water to make a thick gravy. Bring it to a boil.
- Add the kingfish pieces, cover, and let it cook on medium heat for 10 minutes or until the fish is tender.
- Optionally, you can add grated coconut to the curry and simmer for an additional 5 minutes for a richer texture.
- Garnish with fresh coriander leaves and serve hot with steamed rice or neer dosa.
Foreign Recipe: Grilled Kingfish with Lemon Garlic Butter (Mediterranean Style)
Ingredients:
- 4 kingfish steaks (surmai)
- 2 tablespoons olive oil
- 4 garlic cloves, minced
- Juice of 1 lemon
- 2 tablespoons butter, melted
- Salt and pepper to taste
- Fresh herbs (parsley or thyme), chopped for garnish
- Lemon wedges for serving
Instructions:
- Preheat the grill to medium-high heat.
- Brush the kingfish steaks with olive oil, season with salt and pepper, and set aside.
- In a small bowl, mix melted butter, minced garlic, and lemon juice.
- Place the kingfish steaks on the grill and cook for 4-5 minutes on each side, or until the fish is fully cooked and flakes easily with a fork.
- While the fish is grilling, baste it with the garlic butter mixture for extra flavor.
- Once grilled, remove the fish from the grill and garnish with fresh herbs and lemon wedges.
- Serve hot with a side of grilled vegetables or a fresh salad.
Both recipes bring out the delicate flavor of kingfish, offering a delicious and healthy way to enjoy this nutrient-dense seafood. The Indian curry is rich and spiced, while the Mediterranean recipe highlights the freshness of the fish with a light lemon-garlic butter sauce.