Saturday, February 2, 2013


fish, greens and an egg
a one dish meal packed with highly nutritious ingredients.
this is eaten with hot rice for lunch.
a glass of green tea with lemon will be perfect.

Fish – 2 pieces- fry till done.  How cooked depends on you. Place on serving plate and add raw greens at the side… as above

Next and is a must, is to use the same oil for frying fish above, when cooking. It makes a world of difference

3 cloves garlic- minced
1 large onion- slice/ minced
1 red  and 1 green chili – slices
2 stalks curry leaves
1 slice asam gelugor / substitute with 1 tsp lemon  juice
1 tbsp soup powder
Salt and pepper
Veggies- 1 cup cut cauliflower and 1 medium tomato
1 hard boil egg
Raw greens of your choice for garnishing
Canola vegetable oil for frying
the healthy benefits
*Vegetable oil lowers cholesterol. So does garlic and onion.

*The soluble fiber in veggies drag the cholesterol out of the body. Best examples are egg plant, okra and beans.

*Fat soluble red lycopene  in tomato increases 4 times when cooked. It protects against oxidative damage and cancer-causing effects (prostate, pancreas, colorectal, lung). The body uses lycopene better when cooked with fat such as oil.

*Catechins anti oxidant in green tea helps reduce damage cause by bad cholesterol LDL.
*The ten benefits in eggs as listed below

ASAM GELUGOR- garcinia
cooking method
Using a little of the same fish oil, heat up and fry onion. Once golden, add in garlic, chili and curry leaves.

Stir for about 2 minutes, add in cauliflower and tomato as well asam gelugor, salt, pepper, soup powder and half cup water. Very flavorful already.
Cover pan with lid for 4 minutes.

Ensure cauliflower is cooked  al dente or crisp tender. Remove from pan and pour onto fish. Add egg on top.
Ready to serve, best eaten hot.

ten health BENEFITS  IN eggs
Athough egg yolk contains fat and cholesterol, the egg yolk  is also a major sorce of vitamins (A,D,E,K) and minerals. Egg yolk is one of the few foods naturally containing vitamin D.

Egg has many other health  benefits such as protein, also lutein and zezanthin which are great for the eyes (prevents macular degeneration and lowers  eye cataracts risks).
Choline in eggs is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. 
Women who consumed 6 eggs per week may help lower breast cancer risk by 44%.
It’s sulphur content promotes healthy hair and nails.
In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke and heart attacks.

the double egg yolk
Double egg yolks may be the result of a young hen's reproductive cycle not yet being synchronized. 
There are some hybrid breeds of hens which produce double-yolk eggs by default. 
Such eggs are produced in India. Eastern states known for that are West Bengal and Andhra Pradesh.  Link here and here


  1. Surprising, I have never seen double yolk eggs but it was great to know they are produced in India.

    Your meal idea of fish and greens is brilliant.Once my husband was joking around that vegetarian dishes taste better in the restaurant because they add a little of non veg curry or oil. Jokes apart but this meal is highly nutritious.

    1. hi balvinder, i guess and am not surprised they do add a lil something in the stock..ha ha..thanks, me too first time knew about double egg yolk farm

  2. wow...such a fantastic post..
    thanks dear for sharing

  3. thats a brilliant healthy meal combo.... double egg yolk is new c...

  4. this looks like a perfect lunch to me Wan..I lve fried fish! Maybe i should come over for lunch one day, and try ur cooking!

    1. hi dr jehanne, sure come over, i order home delivery pizza for you..ha ha

  5. Looks so yummy egg & fish...double treat...

  6. Looks like Ikan kembung but I love any kind of local fish. Lovely and fragrant way of preparing. I have to agree that its perfect with white rice.

    1. hi nava, it is kembong with a lil turmeric.
      its delicious

  7. Thanks for sharing wonderful information.

  8. Great recipe, it is sure delicious and healthy.

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  10. Great to know interesting facts in India..& yummy recipe too:)
    Flavors Of Cuisines-"Mexican"

  11. Replies
    1. hi jasna, thanks , love that word..have a nice day

  12. Wan! love the fact that this dish with fish.Owwwhhh! delicious to eat it hot. remember those days eat hot rice with crispy fried mackarel with soy sauce.

    1. hi rina, i love crispy fried fish too, with dry type.chili hot sambal- hmmm appetizing. fish is also my favorite

  13. This sounds wonderful, a lovely combination of fish & vegetables.

    1. hi ambreen, thanks, its one of my favorite- a very flavorful one dish meal.. easy and tasty :)

  14. Hi Wan, I eat to live, not live to eat, and this my kind of simple foods.
    Yes, I love eggs...over easy, sunny side up, whatever...
    And your this fish dish sure looks a 3 plates of rice disappearing kind. But this the first time I see a dish cooked this way.....

    That double egg yolk I've seen few times....always catch me by surprise too. Two in one. And yes, eggs are a good breakfast for that get and go energy for the day's long haul.
    When young I had one egg....we had Rhode Island chickens then in our house garden chicken pen.
    As a teen, graduated to 2 eggs. Today 3, ha ha.
    Love this posting, Wan, always being enlightened too.
    You keep a song in your heart and have a great week.

    1. hi lee, you consume 3 egsgs daily? but its ok- still safe.
      furthermore you always drink green tea,have garlic and use canola veg oil.. they all help to handle the cholesterol in eggs. i avoid chicken reared in farms, but i eat their eggs- i eat organic kampung chicken-- have a great week and a happy CNY to you..

  15. As salam , looks so tempting ,i;m glad i had found your blog .

  16. The fish looks absolutely wonderful!

    1. hi dear...ya sure is, thaks for your compliment. have a nice day

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  18. How wow this is new to me that we get double yolks eggs.

    1. hi archana,, happy to know about them coming from your country too. the yolks are very red..

  19. This comment has been removed by a blog administrator.

  20. Lovely preparation...Info about double yolk eggs are new to me..

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