Malabar Spinach is what Indian Bengalis call pui shak. Cooking fish head with this Malabar Spinach Recipe with Fish Head is a very old dish of Bengalis. My mother cooks very well this Malabar Spinach Recipe with Fish Head. Great to eat. Sometimes when you don’t feel like eating anything else, then try cooking fish head with this Malabar Spinach Recipe.
Many people may not know this recipe or may not have tried it but try it once and you will see that your perception of this recipe will change and you will like it very much.
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What is Alugbati ?What does this mean?
The Tagalog dialect of the Filipino language is where the word “alugbati” originates. Malabar Spinach is a green vegetable with the scientific name Basella alba.
Alugbati is a common component in many Filipino recipes, including soups, stir-fries, and salads. The alugbati plant’s leaves are normally dark green and have a moderate, somewhat acidic flavour. Depending on the chosen preparation, you can consume them cooked or raw.
Other than being the name of the vegetable, “alugbati” has no particular significance in Filipino. In the Philippines, this specific leafy green vegetable is known by a special term.
English of Alugbati
The word Alugbati means “Malabar Spinach” which would be translated as “Malabar Espaol”. Actually Alugbati is a Filipino language and is translated as Malabar Spinach in English.
Benefits of Malabar Spinach
Malabar spinach, generally called basella or plant spinach, is a verdant green vegetable that offers different clinical benefits. The following are a piece of the benefits of Malabar spinach:
Supplement rich: Malabar spinach is stacked with major enhancements like supplements A, C, and E, folate, iron, magnesium, and calcium. These enhancements accept basic parts in staying aware of by and large prosperity, supporting safe ability, propelling sound bones, and supporting the formation of red platelets.
Antioxidant properties: Malabar spinach is ample in disease counteraction specialists, including beta-carotene and L-ascorbic corrosive. These malignant growth avoidance specialists help with killing perilous free progressives in the body, diminishing oxidative tension and protecting cells from hurt. This could cut down the bet of progressing contaminations like coronary ailment, dangerous development, and age-related macular degeneration.
Heart health: The presence of dietary fiber and certain combinations in Malabar spinach can add to heart prosperity. Dietary fiber oversees cholesterol levels by diminishing LDL (dreadful) cholesterol and growing HDL (extraordinary) cholesterol. Likewise, the vegetable contains potassium, which is principal for staying aware of strong heartbeat levels.
Blood clotting: Malabar spinach is a respectable wellspring of vitamin K, which expects a basic part in blood thickening. Adequate vitamin K confirmation helps in the course of action of blood bunches to thwart excessive biting the dust. It moreover maintains bone prosperity by assisting with the utilization of calcium.
Stomach related prosperity: The high fiber content in Malabar spinach propels strong retention by hindering stoppage and supporting standard poos. It can help with keeping a strong stomach microbiome and may shield against stomach related wrecks like diverticulosis and colon threatening development.
Eye health: The presence of nutrient An and different cell fortifications in Malabar spinach can assist with peering toward prosperity. Nutrient An is principal for staying aware of incredible vision and lessening the bet mature enough related macular degeneration and cascades.
Weight management: Malabar spinach is low in calories and fat while being rich in fiber, making it a significant development to a weight the board diet. The fiber content advances vibes of entirety, diminishing the likelihood of reveling.
Diabetes management: The fiber and low glycemic record of Malabar spinach can help with coordinating glucose levels. It tones down the handling and maintenance of carbs, hindering quick spikes in glucose and propelling better glycemic control.
Anti-inflammatory properties: A couple of combinations found in Malabar spinach have quieting properties, which could help with reducing disturbance in the body. Steady exacerbation is associated with various sicknesses, including coronary ailment, diabetes, and explicit sorts of infection.
Solitary experiences must could move, and these benefits should be considered as a part of a fair and changed diet. If you have a specific prosperity concerns or conditions, it’s by and large judicious to chat with a clinical benefits capable or nutritionist preceding carrying out colossal dietary enhancements.
Malabar Spinach Side Effects
Although Malabar Spinach offers some medical benefits, some potential harms can also be considered:
Oxalate content: Malabar spinach contains a moderate amount of oxalates, which are commonly found in many plants. Oxalates can add to the development of kidney stones in vulnerable people. If you have a background characterized by kidney stones or are at risk, it is advisable to polish off Malabar spinach with some moderation and guarantee that you drink plenty of water to help flush out large amounts of oxalates.
Sensitivity or Awareness: Some people may be hypersensitive or sensitive to Malabar spinach or other plants of the same family (Basellaceae). If you experience any adverse reaction after consuming Malabar spinach such as twitching, dilation or possibility of difficulty breathing, it is ideal to stay away from it and seek clinical advice.
Pesticide build-up: Like other mixed greens, Malabar spinach can contain pesticides if it is not grown naturally or washed properly before use. To limit exposure to pesticides, it is advisable to pick natural sources or wash the leaves thoroughly with water before eating.
High in purines: Malabar spinach contains moderate amounts of purines, which are common compounds that the body breaks down into uric acid. Extreme consumption of purine-rich food sources can induce uric acid aggregation, exacerbate gout flares, or worsen side effects in people with existing gout.
Unruly growth: In some districts, Malabar spinach is seen as an invasive species. Its incredible growth and climbing propensity can make it challenging to control and compete with native plant species although perhaps not properly established. This is fundamental to be aware of when growing Malabar spinach in areas where biological disturbance is not endemic.
As with any food, individual resilience and reactive qualities may vary. It’s always advisable to speak with a medical care professional or nutritionist for customized guidance, especially if you have obvious wellness concerns or dietary restrictions.
Malabar Spinach Nutrition
Absolutely! Here is the healthful profile of Malabar spinach per 100 grams (3.5 ounces) serving:
Malabar spinach is a low-calorie vegetable that gives fundamental nutrients and minerals. It is especially plentiful in nutrients An and C, which are significant for safe capability and keeping up with solid skin and eyes. The vegetable likewise offers a lot of vitamin K, folate, iron, calcium, and magnesium, adding to bone well-being, blood coagulation, and different metabolic cycles in the body.
Moreover, Malabar spinach contains dietary fiber, which upholds stomach-related well-being and controls glucose levels. It is a decent decision for those looking for a supplement with thick and low-calorie expansion to their eating regimen.
Malabar Spinach Recipe
Today I will tell you how to cook Malabar Spinach Recipe for this we need to keep some things in mind some things we need to follow so let’s see all step by step and explain with the help of photos
Malabar Spinach Recipe ingredients
You don’t need any special spices for this cooking, you can cook it with your own homemade spices like mustard oil, panchfodan, some dry chillies, onions, potatoes, sweet pumpkin, bay leaves and various spices which you can easily get in any store or at your home.
Malabar Spinach Recipe with step by step pictures and explanation
For Malabar Spinach Recipe we need one fish head, some Malabar Spinach, potato, a little sweet pumpkin, sweet potato and jackfruit seeds (which you can give or take away no problem it’s optional)
Cut a fish head into several pieces and marinate the fish head with salt and turmeric
Fry the fish head well till it is completely fried (golden brown) then remove it.
Then you finely slice the onions so that they are fried well
Then fry the onions well in the oil in which you fried the fish head until it turns golden brown. Keep aside when fried
Then you cut all your vegetables like potato, sweet potato, sweet pumpkin, brinjal, and Malabar Spinach and keep it aside and keep the Malabar Spinach and leaves in another bowl.
Again, wash the Malabar Spinach leaves well and soak them in a bowl for eating.
Then when your onion is fried add some more oil to that korai. When the oil is hot, first add 2 dried chillies, bay leaves and five spices and fry lightly.
Then add potatoes and fry well for about 2-3 minutes
Then add sweet potato and sweet pumpkin to it, mix well and fry again for 2-3 minutes.
Then stir it a little and add all the spices like chilli powder, coriander powder, turmeric and salt to taste then fry a little and add little sugar.
Now add the brinjal and separately boiled Malabar Spinach leaves to it then cover them well and fry them till they are all cooked.
Then add the fried onions at the end and the fried fish heads before that. Mix well and cook for 2-3 minutes.
Now add some raw chillies and finally a little clarified butter (ghee) then put it down and your Malabar Spinach Recipe is ready. You can eat it with hot rice. Your Malabar Spinach Recipe will taste amazing.
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Malabar Spinach Recipe
Malabar Spinach Recipe is given below if you want you can print it out.
Best Malabar Spinach Recipe with Fish Head
Ingredients
- 300 gm fish head(mojer south asian carp)
- 50-60 gm mustard oil
- 2 big size onions
- 2 dried red chillies
- 2 bay leaves
- ½ tbsp five spice
- 500 gm Malabar spinach
- 3 medium size potatoes
- 50 gm ripe jackfruit seeds, sun-dried
- 150 gm pumpkin
- Add salt to taste
- 2 big sweet potatoes
- 1 tbsp turmeric
- 1 tbsp cumin powder
- 2 small size brinjal
- ¼ tbsp red chilli powder
- 5-6 green chillies
- 1 tbsp sugar
- 1 tbsp clarified butter (ghee)
Instructions
- The fish head should be cut into a few pieces and marinated in salt and turmeric.
- Put the leaves in a large basin of water and separate the leaves from the tail of the Malabar Spinach. These leaves typically contain a lot of dirt. Therefore, they should be well-cleansed to avoid abrasiveness in the final dish.
- Prepare the remaining veggies for cooking by slicing them into equal-sized pieces.
- The Malabar Spinach leaves should be steamed in korai until they are dried off. Place away.
- The fish head should be thoroughly cooked and stored after being seared in enough mustard oil.
- Cut onions are browned in a comparable amount of oil. Place away.
- More oil should be added to the wok, followed by panch phoron, thin leaves, and dried red chilies.
- Add the potatoes and broil until brilliant — around 4 minutes.
Video
Notes
Malabar Spinach Recipe: A Burst of Flavors
Malabar Spinach, otherwise called Basella Alba or plant spinach, is a verdant green vegetable that is broadly utilized in different cooking styles all over the planet. It is plentiful in fundamental supplements like nutrients A, C, and E, iron, and calcium, making it a significant expansion to any eating routine. When joined with the fragile kinds of fish heads, it makes an agreeable mix that fulfills both the sense of taste and the body.Can I use frozen Malabar spinach for this recipe?
Indeed, you can utilize frozen Malabar spinach on the off chance that new leaves are not accessible. Notwithstanding, new leaves are liked as they hold more supplements and have a superior surface.
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