Tuesday, July 31, 2012

Thukpa - Tibetan Noodle Soup - My Soul Food

Updated with new pic on 03/10/2015

Preoccupied posted a picture of Thukpa , that she had in a Tibetan Cafe on her FB page and since then I am craving to have one.

Thukpa is a Tibetan noodle soup, that was introduced to me when I was 10 and residing in Siliguri, a small but booming town on the banks of the Mahananda River and the foothills of the Himalayas. Due to its close proximity to Darjeeling and Gangtok, there is a strong Nepalese and Tibetan influence in the the culture of Siliguri, especially when it comes to street food. Thukpa (Noodle Soup) and Momo (Dim-sum, steamed or fried) are the two most famous Tibetan food that you get across India.



Thukpas are generally meat based but you get vegetarian version as well. Its a a light soup with load of fresh vegetables and tons of flavor. It can be made spicy or mild as per your taste. Its a wholesome and very heartwarming - a true comfort food. I call it Soul Food, because it soothes me from inside and enriches me.

You can use any vegetables for this soup. I used carrots, green beans, cabbage, broccoli, red bell peppers, mushrooms and spinach. Its usually made with either egg noodles or rice noodles, but I'll make it with whole wheat thin spaghetti, because that's the only thing have in hand. This is fairly simple recipe, but requires a little prep work.


Recipe Snapshot: Thukpa - Tibetan Noodle Soup
Serves: 3 serving

Serves: 4 serving
(1 serving = 1 cup)

What I used:
Chicken Thighs - 2 portions, cut into bite size pieces
Whole Wheat Thin Spaghetti - 1/2 lb
Chicken Stock - 2 lb carton
Carrots - ¼ cup, julienned
Green Beans - ¼ cup, julienned
Cabbage - ¼ cup, julienned
Red Bell Pepper - ¼ cup julienned
Mushrooms - ¼ cup, sliced
Broccoli - ¼ cup
Baby Spinach - a handful
Tomatoes - 1, chopped
Onion - 1 medium sliced
Ginger - 1 tsp minced
Garlic - 1 tsp minced
Cumin Powder - ½ tsp
Lemon Juice - Juice of 1 lemon
Coriander Leaves for garnish
Salt
Freshly Cracked Pepper

Prep Work:
1. Cook the spaghetti a little shy of al dente. 

2. Chop the carrots, green beans, cabbage and red bell pepper in to thin juliennes. 

3. Slice the mushrooms and onions and mince the ginger and garlic.

4. I used frozen broccoli. Hence I thawed it in the microwave for 3 minute in salted water.

5. Chop two chicken thighs into bite size pieces.

What I did:
1. In a deep bottomed pan, heat oil and add the onions and saute till translucent.


2. Add the minces ginger and garlic and fry till the raw smell of garlic is gone.



3.Add the chicken pieces and fry till the chicken pieces are opaque.



4. Add the chopped tomatoes, cumin powder, salt and black pepper. Cook till the chicken is done. (If possible, use crushed Szechuan  peppercorn, its more authentic. I would have loved to add a tsp of chili paste or Sambal Oelek at this point, but since Lil Sid will have this too, I avoided it. Please add a teaspoon of any chili paste you fancy, if you love your Thukpa spicy hot!)



5. Add the mushroom and fry till the mushroom looses its raw flavor.



6. Add all the veggies except broccoli and spinach. If using fresh broccoli, you can add them at this point.



7. Once the veggies are well sauteed, add the chicken. I used an entire carton of a 2 lb low sodium and low fat chicken stock. Let it come to a boil.



8. Now add the broccoli and spinach and cook for a minute.



9. Add the little under-cooked spaghetti and let it cook for a minute. Check and adjust the seasonings.



10. Remove from flame and add juice of a lemon and a handful of fresh cilantro/ coriander leaves.



11. Serve and enjoy!


UPDATE as on 03/10/2015: Today I made this wonderful Thukpa again but with some modifications. Lets just call it the Cheater's version.

Firstly, I used store bought shredded Rotisserie chicken.
Secondly, I used Frozen Veggies. 
Thirdly, I used Macaroni instead of egg noodles.

Since I was eating alone I added heaped spoonful of chili-garlic paste, while sauteing the veggies. It was divine. 






Since Little Sid is also going to have this, I have kept the Thukpa pretty mild. To spice it up for me and Sam, I'll serve it will green chilies-in-vinegar, soy sauce, chili-garlic sauce.

Updated with new pic on 03/10/2015





Diabetic Platter:
Thukpa is a wholesome and nutritious soup. It has loads of veggies and lean protein in the form of chicken. The whole wheat spaghetti boosts up the fiber and complex carb quotient. It is cooked in little oil. A perfect lunch and dinner option.

Thursday, July 26, 2012

Brazilian Cod Fish Balls with Emerald Rice



Brazilian Cod Fish Balls with Emerald Rice. Sounds exotic, doesn't it???

What comes to your mind when you hear Brazil - Emerald hued water; sandy beaches; the towering statue of Jesus Christ; bikini clad babes; hunks with their surfboards or Ronaldo??? Next time you hear Brazil, you'll think of Brazilian Cod Fish Balls with Emerald Rice... That's a promise!

Okay!! That was some exaggeration but really these fish balls or fish cakes, as Sid calls them, are really drool-worthy. I am a Food Network and Cooking Channel addict and I came across this recipe in Ingrid Hoffman's Simply Delicioso.

As I told you earlier, having omega 3 rich fish at least 3 times a week reduces the chances of kidney disorder in Diabetics. Salmon and Cod are best for you, followed by MacarelSardines, Herrings and Tuna. Though we Bengalis LOVE our fish and eat them practically every day, we generally prefer fresh water (river/pond/lakes bred) fish, which has a lower level of omega3 than is sea counterpart. So my weekly grocery list usually compromise of fresh water fish like Tilapia, Catfish, Bass, Tout and one variety of sea fish like Salmon, Cod and Tuna.

Since I am personally not too fond of sea fish, I am constantly in lookout for innovative recipes to actually enjoy these fishes and not just thrust them down my esophagus. And these Cod fish Balls are just that. Cod fish are very delicate and flaky, but have a distinct smell to them, which I am not too fond of. I have tweaked the Original Recipe a little to suit my palate, but its still very Brazilian none the less.

The original recipe uses a pound and a half of potatoes to a pound of fish. I found the fish balls are too soft and do not hold the shape properly even after baking/frying. I found using  a pound of fish and just 2 medium sized potatoes, gives the right amount of softness and texture. Secondly, the original recipe uses clam juice to poach the fish, to give added flavor to the usually bland cod fish. Since I am allergic to shell food, I poach it plain water, with onions, garlic, bay leaf and few peppercorns.


I use 1 pound of fresh, skinned cod fillet which I cut into big chunks for easy poaching. In a medium saucepan, combine water, onions, garlic pods, bay leaf, peppercorns and salt and bring to a boil. Lower the heat and add the fish and poach it for 3-4 minute till its cooked through and flakes easily. Drain and let it cool.


In a large bowl add the boiled potatoes, poached cod fish, chopped green onions, chopped cilantro, salt and pepper, hot sauce and egg. Mix it well.


The mixture will be very wet, sticky and gloppy and you would think that you can never make balls out of it. That it the reason, the mixture needs to sit in the refrigerator for a minimum of 4 hours to overnight to firm up. Do wrap it with a cling wrap or else the entire fridge will have a fishy stench.


Preheat the oven at 400F. In a plate pour a cup of seasoned Italian bread crumbs. Take the chilled potato-fish mixture out from the fridge and using a ice cream scoop roll out 2 inch balls. Roll each ball in the bread crumbs to coat completely and arrange on a greased aluminium foil lined baking stray.


Before putting it in the oven, spray the fish balls lightly with nonstick cooking spray. This will help to have a crisp golden color. Bake for 30 minutes in an 400F oven. You can even shallow or deep fry the fish balls. This mix is supposed to yield eight 2 inch sized balls. But I don't know how, I managed nine!!



Recipe Snapshot:


What I used:
Cod Fillets - 1 lb cut into big chunks
Potatoes - 2 medium sized or 1 large boiled till tender and mashed
Green Onions/ Scallions - 4 finely chopped, both white and the green portions
Coriander Leaves - 2 tbsp finely chopped
Hot Sauce  - 2 tsp
Egg - 1
Seasoned Italian Bread Crumbs - 1 cup
Salt
Freshly Cracked Pepper

Poaching Liquid
Water - 4 cups
Onions - 1 medium sized cut into chunks
Garlic - 4 cloves slightly bruised
Bay leaf - 1
Peppercorns - 1 tsp
Salt

What I did:
1. In a medium saucepan, combine water, onions, garlic pods, bay leaf, peppercorns and salt and bring to a boil. Lower the heat and add the fish and poach it for 3-4 minute till its cooked through and flakes easily. Drain and let it cool.


2. In a large bowl add the boiled potatoes, poached cod fish, chopped green onions, chopped cilantro, salt and pepper, hot sauce and egg. Mix it well.

3. The mixture needs to sit in the refrigerator for a minimum of 4 hours to overnight to firm up. Do wrap it with a cling wrap or else the entire fridge will have a fishy stench.

4. Preheat the oven at 400F.

5. Using an icecream scoop, roll out 2 inch balls from the chilled potato-fish mixture.

6. Roll each ball in the bread crumbs to coat completely and arrange on a greased aluminium foil lined baking stray.

7. Spray the fish balls lightly with nonstick cooking spray.

8. Bake for 30 minutes in an 400F oven. You can even shallow fry or deep fry the fish balls.


Tip: You can make this fish balls with Basa/ Swai or even Tilapia.

Emerald Rice.... sounds elegant but its a breeze to make. Its uses cooked rice and hence its a great way to use the leftover rice. I have made this emerald rice using White Basmati, Brown Basmati and Jasmine Rice and every time it turned out simply delicious or shall we say Simply Delicioso. Its her recipe after all!!

The emerald in question here are boiled/ steamed broccoli and peas. Ingrid chose only cilantro and parsley to be her "Emerald" but I add the veggies to make it more nutritious.


Everything is precooked. All you need to do is toss everything together and broil it for 4-5 minutes. If using cold leftover rice, warm it in the microwave for a couple of minutes. In a big bowl toss the rice with butter and salt and pepper. Then add the boiled peas, broccoli, lime zest, cilantro and parsley and shredded Parmesan cheese. Toss everything together until well combined. Set the oven on broiler. Pour everything in a oven-proof dish and broil for 4-5 minutes till the cheese is well browned. Whenever using the broiler mode, do babysit your dish, because it goes from brown to black in no time.


The lime zest adds a beautiful limey flavor to the rice without being overpowering. The browned Parmesan is so nutty and delicious. Try to use a cheese like Parmesan or Pecorino, which browns nicely but are not melting and gooey. In case want a rice casserole like texture, feel free to use any melting cheese like American Singles, Chedder, Fontina or even Gruyere.


Recipe Snapshot:


What I used:
Freshly Cooked or leftover Rice - 4 cups 
Butter - 1 tbsp melted
Peas - ½ cup, boiled in salted water and drained
Broccoli - ½ cup, boiled in salted water and drained
Cilantro/ Coriander leaves - 2 tbsp
Parsley leaves - 2 tbsp
Lime Zest - 1 tsp
Parmesan Cheese - ½ cup
Salt
Pepper

What I did:
1. If using cold leftover rice, warm it in the microwave for a couple of minutes. 

2. I used frozen peas and brocoli. In a microwave safe bowl add water,salt and peas and  microwave  for 3  minutes. Drain and reserve. Similarly, microwave the broccoli for 5-6 minutes or until tender. Drain and reserve. 

3. In a big bowl toss the rice with butter and salt and pepper.

4. Then add the boiled peas, broccoli, lime zest, cilantro and parsley and shredded Parmesan cheese.

5. Toss everything together until well combined.

6. Set the oven on broiler. Pour everything in a oven-proof dish and broil for 4-5 minutes till the cheese is well browned.

Tip: Whenever using the broiler mode, do babysit your dish, because it goes from brown to black in no time.

Diabetic Platter:
Cod fish  is very low in Saturated Fat. It is also a good source of Niacin, Vitamin B12 and Potassium, and a very good source of Protein, Vitamin B6, Phosphorus and Selenium. Source here.


Friday, July 20, 2012

Roasted Bell Peppers Salad - My Farmer's Market Inspired Salad II



Continuing my Farmer's Market inspiration, the second segment. Today I brings you a color riot on a platter. My Roasted Bell Pepper Salad. And its so simple to make. Does not even require a dressing. I added some zucchini to the salad, but you can omit that or add any other veggies that you might fancy. The salad does not even require a proper dressing. A drizzle of some fragrant red wine vinegar or a squirt of some lemon juice and  we are good to go.


Chop the bell peppers into small dices. I used red, yellow orange and green peppers. I would suggest you use all the colors available, since this salad is more about visual appeal. I chopped it in dice, but felt strips would have looked better. Chop the zuccini into half-moons and slice the onions in to thick slices.


Preheat the oven at 450 F. Toss the veggies with some olive oil, salt and pepper and put in the oven for 15 minutes. Take out, toss again to evenly distribute and put it back into the oven for another 10 minutes.


You know its done when the veggies are soft, but not mushy and little charred on the sides. The roasting time varies oven to oven so put your judgement and nose to good use!


Put all the roasted veggies in a big bowl and toss with a little drizzle of red wine vinegar and finish off with some parsley. You can add some nuts for that extra crunch.


This tender, moist and sweet salad  is an excellent side dish to any spicy meal. It can also be treated as a subzi for rotis too. Now that's some versatility!


Diabetic Platter: The health benefits of bell peppers start with vitamins A & C, which are responsible for the antioxidant fighting beta-carotene that gives peppers their awesome hues. By fighting these antioxidants, bell peppers can reduce swelling in the arteries that lead to heart disease, diabetes and cholesterol build up.The folate and vitamin B6 contained in bell peppers also help fight against heart disease, while the fiber in bell peppers help reduce high cholesterol and stave off strokes and heart attacks. This is important especially for those of us looking for fat burning foods, as excess fat contributes to these diseases. Source here.

Wednesday, July 18, 2012

Green Bean Salad - My Farmer's Market Inspired Salad I

Its summer time and my Farmer's Market is overflowing with fresh produce at dirt cheap price. Last Sunday Green Beans were at all time low of 79 cents per pound... Can you believe it! The lowest I had seen last was 99 cents per pound. And it was restricted to 6 pounds per family. I don't know whether lightning struck me or someone possessed my soul, but I found myself returning home with 6 pounds of fresh green beans along with 2 head of cauliflower, 5 English cucumbers, 1 piece each of yellow, red, orange and green bell peppers, 2 pounds of tomatoes on the vine, which were also on sale! Not to mention the usual Aloo (Potatoes), Piyaj (Onions), Aada (Ginger), Roshun (Garlic) and Kancha Lonka (Green Chilies).

Now what do you do when you have 6 pounds of green beans. You wash them and dry them and then freeze them for later use. Well, that realization came a wee bit late. I have already used them up in one week! Yes! I did that. I added it in huge portions to my Oatmeal Upma, which I religiously eat at least four times a week. I added it to the mixed vegetable curry for Sam's Lunch box. I made Bong Mom's Green Bean Bhorta and totally loved it. Its a must try for all the Bongs out there. And then I made this refreshing salad with green beans and red onions and absolutely loved it.


Trim a half pound of green bean and wash well. Bring a pot of water to a rolling boil and season it liberally with salt and and add the green beans. Blanche the beans for 2-3 minutes till the beans are cooked but still crunchy. Then immediately soak them in ice cold water for 4-5 minutes. Drain and arranger in the serving plate.


Add slices of half a red onion and strips of tomatoes.


Make the vinaigrette by adding 1 tbsp of EVOO to 1 tbsp of Balsamic Vinegar. Add ½ tsp of lemon juice, salt and pepper and whisk it well.


Pour the vinaigrette on the green beans and toss well.


Add a tablespoon of chopped mint leaves to finish it off.


Done. The perfect summer salad to enjoy with my pan seared Tilapia and oven roasted cauliflower.





Recipe Snapshot:


What I used:
Green Beans - ½ lb
Red Onion or Shallot - ½ of a medium sized onion and 1 is using shallot
Tomatoes - 1, seeded and cut into strips

For the Vinaigrette
Balsamic Vinegar - 1 tbsp
Extra Virgin Olive Oil - 1 tbsp
Lemon Juice - ½ tsp
Sea salt
Freshly Cracked Pepper

Garnish
Mint leaves

What I did:
1. Bring a pot of water to a rolling boil and season it liberally with salt and and add the green beans. Blanche the beans for 2-3 minutes till the beans are cooked but still crunchy. Then immediately soak them in ice cold water for 4-5 minutes. Drain and arranger in the serving plate.
2. Add slices of red onions and strips of tomatoes.
3. Make the vinaigrette by adding EVOO, Balsamic Vinegar, lemon juice, salt and pepper and whisk it well.
4. Pour the vinaigrette on the green beans and toss well.
5. Add a tablespoon of chopped mint leaves to finish it off.

Tip: You can a teaspoon of sugar or honey to the vinaigrette, if you do not like your dressing to be to tangy.


Diabetic Platter: Green Beans are packed with nutrients. It is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Thiamin, Riboflavin, Calcium, Iron, Magnesium and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate and Manganese.

Tuesday, July 10, 2012

Baked Whole Cauliflower - The way Ma does

During my growing up days, winters were synonymous with Circus Shows, Picnics, a mandatory visit to the Zoo, preferable on Christmas. For my son, all the above spells SUMMER! And he is enjoying every bit of it, including his daily doze of the pool.


This Summer got me loads of fresh vegetables from my Farmers Market. And the best form to eat them was lightly sauteing them in olive oil with a dash of garlic and a sprinkle of salt and pepper. Fresh, crunchy and flavorful - Health Bhi, Taste Bhi....

But being the quintessential Indian, I got bored with the stir-fries and wanted someting spicy and with gravy to go  with my store bought Pita Bread. A beautiful head of cauliflower was sitting prettily on my crisper drawer and I was dying to make the Baked Whole Cauliflower, ever-since my Ma told that she made it for my cousins a week ago.


Baked Whole Cauliflower is one of my Ma's signature dish and she made it often for the in-numerous house parties that my Dad used to throw. This dish looks fancy but is incredibly easy to make. You cook the cauliflower in boiling water till soft but firm. Then make a thick gravy. The gravy can be as light or as rich as you might prefer. Coat the cauliflower in the gravy and bake it in a hot oven till the gravy bronze up and clings to the cauliflower. Grate some cheese over it and broil for a minute and done. Here goes my Step-by-Step process followed by the Snapshot.


First take a beautiful had of cauliflower and take out all the stems and leaves. then wash it well under running water, taking care to reach and clean the innermost florets.


Now in a pot, big enough to hold the whole cauliflower, bring the water to a boil and add ½ tsp of Turmeric Powder and some salt. Add the cauliflower and cook till tender yet firm. 10 minute approximately. Drain and let it cool.


Lets make the gravy now. In a frying pan or skillet, heat 2 tbsp of canola/vegetable oil and add onion paste, ginger paste and garlic paste. Fry till its well cooked and oil separates. Add 2 heaped tablespoon of tomato paste, little turmeric and little red chili powder. Sprinkle little water, so that the masala doesn't burn and the tomato paste get well incorporated in the masala. Finally add some Garam masala powder to dress it up. This should be a smooth and thick gravy, so that it can coat the cauliflower well. Mine was tomato based gravy, but you can add cashew paste/ poppy seed paste, heavy cream and even coconut milk to give extra and unique flavor to the gravy.


Smear the gravy on the cauliflower. Coat it well on the inside covering even the inner most floret. Else the plate will look pretty but when you cut the cauliflower open, it'll be boring yellow and taste band. This is the most important and crucial step.It now goes in to a 400F oven for 10-15 minute, or till the masala bronzes up.



My lazy self would have completed the dish in the last step itself, but Ma always add a little cheese. "Dekhte sundor laage" (Its looks really pretty!) was her argument. Since I'm doing it her style, I better follow her. Ma would have patiently grated a cold cube of Amul Cheese and spread it evenly. The lazy me just chopped little cubes of Fontina Cheese and studded oven the bronzed cauliflower head. It goes back to the oven, in broiler mode now, for a minute to melt the cheese.


And Done!!! Looks fabulous and tastes equally good. Goes well with naan/ roti or pita bread, as is my case today! You can also try with a light Pulao like Peas or Vegetable Pulao.




Recipe Snapshot:


What I used:
Cauliflower - 1 whole head, leaves and stems removed
Water
Turmeric powder - ½ tsp
Salt

For the gravy:
Onion Paste - Paste of 1 large onion
Ginger Paste - 2 tsp
Garlic Paste - 2 tsp
Tomato Paste - 2 tsp heaped
Turmeric powder - 1 tsp
Red Chili Powder - 1 tsp
Garam Masala - 1 tsp
Oil - 2 tbsp
Salt

Garnish:
Fontina/ Mozzarella  or any other cheese that melts well
Cilantro/ Coriander leaves

What I did:
1. Remove the leaves and the stem from the cauliflower head and wash it thoroughly under running water.
2. In a large pot bring water to a boil and add turmeric and salt and the cauliflower head and cook till tender but firm.
3. To make the gravy, in a pan heat the oil and and add onion paste, ginger paste and garlic paste. Fry till its well cooked and oil separates. Add the tomato paste, turmeric and red chili powder. Sprinkle little water, so that the masala doesn't burn and the tomato paste get well incorporated in the masala. Finally add some Garam masala powder. It should be a thick and smooth gravy.
4. Preheat the oven to 400F.
5. Smear the gravy on the cauliflower. Coat it well on the inside covering even the inner most floret..
6. Bake it in the oven for 10-15 minute, or till the masala bronzes up.
7. Dot the cauliflower head with little cubes of cheese and put it on broiler mode for a minute, till the cheese melts.
8. Garnish with Coriander Leaves and serve!


Thursday, July 5, 2012

Baked Salmon Tikka

The only Salmon recipe I am comfortable with is my Sorshe Salmon (Salmon cooked in a delicate Mustard Sauce). The recipe will be in my blog one day, I am sure. But lets talk about the fabulous Salmon Tikkas that I made today.  Salmon is not one of my favorite fish, but I try to have it at least once a week, since its good for us. Tired of having the same salmon-mustard curry for months now, today I just wanted to have something hot and spicy and dry... more like a finger food. 

I decided to make some Tikkas. This week my pantry looks bleak. I had done my grocery very halfheartedly. There was a power outage last weekend for 26 hours, following a severe thunderstorm, that left us physically and mentally exhausted.

I has salmon in my fridge but no yogurt for the marinade and I also had ran out of Coriander Powder and Garam Masala.

Clean and pat dry the Salmon Fillet and chop in to cubes.













Season liberally with salt and pepper and pinch of red chili powder. Add minced garlic, lemon juice, oil and generous amount of Shaan's Fish Seasoning and mix well. I had this Fish Seasoning packet from the time I made Bong Mom's Dhonepata Maach. Personally, I did not fancy the Fish Seasoning very much and had been lying idle in my pantry. But today it totally proved its worth. You can use Kasoori Methi, Garam Masala, Coriander powder and Aamchur instead of the Fish Seasoning. Another Bong Mom tip! But I say, keep this packed mix handy




Wrap a cookie sheet with heavy-duty aluminium foil (for easy clean up) and grease it well. Arrange the fish pieces and bake it an 450F oven for 10 minutes. Flip the fish pieces and it goes into the oven for another 6 minutes. Then again flip it and now broil for 3-4 minutes, till the fishes bronzes up. When on broil mode, baby-sit the fish and keep checking every one minute. Over cooking will lead to dry and rubbery fish.





Baked Salmon Fish Tikkas are ready. You can have them as an appetizer or even as snack. I had it with my Spring Mix Salad. Since I did not have yogurt, I could not make a dipping sauce. Fish Fry or Fish Tikka pairs well with good old Kasundi (a tangy Bengali Mustard Sauce condiment), but Dijon Mustard will also do.


Recipe Snapshot: Baked Salmon Tikka 

Serves: 3 serving
(1 serving = 3/4 cup)

What I used:
Salmon Fillet - 1 Lb
Garlic - 2 cloves minced
Shaan Fish Seasoning - 2 tsp
Red Chili Powder - ½ tsp
Lemon Juice - 2 tsp (juice of ½ lemon)
Oil - 1 tsp
Salt
Pepper
Oil spray


What I did:
1. Preheat the oven at 450F.
2. Clean and pat dry the Salmon Fillet and chop in to cubes..
3. Season liberally with salt and pepper and pinch of red chili powder. Add minced garlic, lemon juice, oil and Shaan's Fish Seasoning and mix well.
4. .Arrange the fish pieces in a greased Aluminium foil wrapped cookie sheet and bake for 10 minutes. Flip the fish pieces and it goes into the oven for another 6 minutes. Then again flip it and now broil for 3-4 minutes, till the fishes bronzes up




Diabetic Platter:
I recently came to know, that having fish at least twice a week is more beneficial for Diabetics than non-Diabetic. "Centering supper around a fish dish at least twice a week might help people with diabetes lower their risk of kidney disease" says USATODAY.COM. The detailed article can be read here.