AuthorSayantani MukherjeeCategoryFish, Indian, Mains, Non-VegetarianDifficultyIntermediateThis curry is low in calories, high in protein, and provides a good balance of flavors while keeping the diet light and nutritious. Enjoy your Bengali-style fish curry!
Prepare the Fish: Rub the fish with a pinch of turmeric and salt. Let it sit for 5 minutes.
Cook the Fish: Heat the mustard oil in a pan. Lightly fry the fish for about 2 minutes on each side until slightly browned. Remove and set aside.
Make the Curry Base: In the same pan, add a bit more mustard oil if needed. Saute the chopped onions until golden brown.
Add garlic, ginger, and green chili. Saute until the raw smell is gone.
Add the chopped tomato, turmeric powder, and red chili powder (if using). Cook until tomatoes are softened.
Combine and Simmer: Add water to make a light gravy, bring it to a simmer, and add the fish back into the pan.
Cook for 5-7 minutes on low heat until the fish is tender and cooked through.
Garnish with fresh coriander leaves if desired. Serve with a small portion of Rice/brown rice or a whole-grain roti to keep it light.
1 servings
1 Bowl
- Amount per serving
- Calories162
- % Daily Value *
- Total Fat 6g8%
- Saturated Fat 0.75g4%
- Trans Fat 0g
- Monounsaturated Fat 3.6g
- Polyunsaturated Fat 1.6g
- Sodium 450mg20%
- Total Carbohydrate 6g3%
- Dietary Fiber 2.3g9%
- Total Sugars 2.9g
- Includes 0g Added Sugars0%
- Protein 18g
- Vitamin A 175mcg20%
- Calcium 119.5mg10%
- Iron 3.4mg19%
- Potassium 460mg10%
- Folate 852mcg213%
- Phosphorus 212mg17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Directions
Prepare the Fish: Rub the fish with a pinch of turmeric and salt. Let it sit for 5 minutes.
Cook the Fish: Heat the mustard oil in a pan. Lightly fry the fish for about 2 minutes on each side until slightly browned. Remove and set aside.
Make the Curry Base: In the same pan, add a bit more mustard oil if needed. Saute the chopped onions until golden brown.
Add garlic, ginger, and green chili. Saute until the raw smell is gone.
Add the chopped tomato, turmeric powder, and red chili powder (if using). Cook until tomatoes are softened.
Combine and Simmer: Add water to make a light gravy, bring it to a simmer, and add the fish back into the pan.
Cook for 5-7 minutes on low heat until the fish is tender and cooked through.
Garnish with fresh coriander leaves if desired. Serve with a small portion of Rice/brown rice or a whole-grain roti to keep it light.