Fish fry

We've all heard about eating fish to get more Omega-3's fatty acids in our diet.But some fishes are good and some are bad. I am still trying to find out the list about good and bad.According to what I know here is the list:
Good fish: Salmon, Cod fish, Mackerel, Bass, Snapper, Sardine
Bad fish: Cat fish, Smoked salmon.
For more information, check this website: http://nutrition.about.com/od/healthyfood1/a/goodfishbadfish.htm

Preparation time: 40 min.

Ingredients:

Fish fillets:6-7

Bread crumbs

Make a paste of the below ingredients:

Ginger-garlic :1 tbsp

Cumin seeds:1/4 tsp

Fennel seeds:3/4 tsp

Coriander Pwd:1 tsp

Onion chopped:2 tbsp

Garam Masala:1/2 tsp

Red chili Pwd:2 tsp

Salt to taste

Marinate fish fillets with the above paste for 20 min. Keep the marinated fillets in refrigerator.This hastens the marination process.

Heat oil in a pan.Cover the fish with bread crumbs.

Add 10 to 12 curry leaves.

Add fish and cook on low flame for 7- 8 min.

Flip over.Cook for 4- 5 min.

If you do not want to use oil for frying , oven baking is a healthy option. But for that, marinate for about 4- 5 hrs.