Sesame seeds are one of the most used oilseeds in human history. It is been in use since last 3000 years as history indicates. Sesame is believed to be originated in India and spread to other parts of the world.
Sesame is a flowering plant doesn’t grow taller than 2-3 feet. The flower is white in color and very pretty. The seeds are oval in shape and can be of black, gray, red, golden and brown in color. The seeds have highest oil content than any other oilseeds known to men.
Sesame seeds, locally known as til is widely used in Assamese cuisine. We make sweets out of it, use it as the savoury item, in curries and even use it in our beauty regime. In my in law’s place, they cultivate sesame yearly and hence we get a regular supply of this black wonders every season. Sesame seeds are good for your health. Let’s have a look at the health benefits of sesame seeds.
Health Benefits of Sesame Seeds
Good source of energy
Sesame seeds have a high amount of calories in it. For a 100 g, these seeds contain about 573 calories. A good snack for the after-gym session to maintain the energy level.
Loaded with nutrition
Sesame seeds are full of goodness. A 100g of sesame seeds contain 60 mg of calcium, 345 mg of magnesium, 667 mg of phosphorus and 370 mg of potassium.
Good source of unsaturated fats
Unsaturated fats are good for both growing children and adults alike. Sesame seeds are a good source of unsaturated fats without any harmful effects.
Excellent food to keep the body warm
Sesame seeds are harvested during winters here in India and stored for the entire year. It also helps in keeping the body warm during winters. That is why sesame are eaten in abundance during the winter months.
As mentioned above, Assamese cuisine involves sesame seeds in different ways. Magh Bihu, our annual harvest festival involves a plethora of sesame seeds based foods. Til pitha, tilor laru, mah korai, korai guri, tilor chutney, aloo-tilor pitika… the list is endless. These foods help to keep warm in those cold days before and after Makar Sankranti.
Every year, while preparing for Magh Bihu, we process a good amount of sesame seeds. While most of it is used during the festival, a large amount remained unused. These seeds are used to make other dishes, both sweet and savory in nature to keep our taste buds satiated. Here is a simple and quick but healthy recipe of sesame seeds cooked with fish.
The recipe is very easy to cook and can be made within 30 minutes. It is loaded with all the goodness of sesame seeds and fishes and wonderful food for cold wintery nights. Here is a detailed recipe with step by step with pictures.
Fish with Sesame Seeds (Perfect dish for winter nights)
- 1/2 cup Sesame seeds, grounded to fine powder
- 1 Onion
- 5 garlic pods
- ½ inch of garlic
- 4 pieces of fish (of your own choice)
- Mustard oil, salt and turmeric powder according to taste
- Green chillies (optional)
- Roast the sesame seeds and make coarse powder.
- Make a paste of onion, garlic, ginger and chillies.
- Heat oil in wok or kadahi.
- Fry the fishes and keep aside.
- Now add the onion-garlic-ginger paste in the same oil and fry till the oil seperates from the masala.
- Add the sesame seeds powder, salt and turmeric powder and fry for 1-2 minutes.
- Add 1 and half glasses of water and bring it boil.
- Now add the fishes and cook for 10 minutes approximately in full heat.
- As you get the desired thickness of the curry, adjust the salt and garnish with coriander leaves.
- Serve hot with plain rice and daal fry.