We all love fish but have we ever realised that it has a power to boost our HDL Level of cholestrol. Yes!!!!! my friends there are 2 types of cholestrol- LDL (Bad) and HDL (Good). It is very important to raise our HDL and lower our LDL level because it is a great way to lower your risk of heart diseases. Now the question comes "what to eat????" Well.. the answer is-----
*Fish, Nuts, Green vegetables and other foods containg omega 3 faaty acids.
*Maintain your weight.
*Regualr workouts.
If you don't know your HDL level, ask your doctor for a cholesetrol test.
For men---at risk if less than 40 mg/dl
For women----at risk if less than 50 mg/dl.
Ingredients:
1) Fish (Wash it with salt water to remove fish smell)
2) 1 cup yougurt
3) Indian spices ( Salt , 2tsp Turmeric, Garam masala(1tsp), Red chilli powder(1tsp), Amchur powder (1/2 tsp).
4) Ginger Garlic paste
5)1 Onion
6) 1 Tomato
7)4 Tbsp tomato paste
8) 1tbsp Cumin seeds and 2 bay leaves.
9)Take a bowl and mix all the indian spices and yougurt together.Keep it for furthur use.
Method:
1) Take washed cleaned fish and sprinkle a pinch of salt and red chilli powder and oilve oil over it. Mix them and allow it to marinate for 1/2 hr.
2) I n the mean time,preheat oven to 375c and then bake it for 5 -10 minutes.(You can also deep fry it but I prefer baking . Avoid deep frying as much as you can beacause it only increases your bad cholestrol and which is not good for health)
3)Take out the baked fish and cut into pieces.
4) Heat the wok or kadhai ,add olive oil and when it becomes hot add cumin seeds and bay leaves . When it starts splutter add chopped onions and ginger garlic paste and let it become brown.
5) Add all the indian spices and stir it until the oil seprates.
6) Add tomatoes and tomato paste and keep on stirring it for 2-3 minutes. Add 2 cups of water or as much thick gravy you want .
7) Once the gravy comes to boil add baked fish pieces and allow it to boil for 15 minutes on low to medium heat.
8) Garnish and ENJ0Y!!!!
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