Bengali Fish Curry (Bengal, India)

May 24, 2023May 24, 20230 12
Spicy and Flavourful Bengali Fish Curry
in Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons coriander seeds
1 teaspoon cumin seed
2 dried hot red chiles
2 whole cloves
2 green cardamom pods
1 inch cinnamon stick
2 lbs firm white fish , cut into bite-sized pieces ( I used cod )
3/4 teaspoon ground turmeric
1/2 teaspoon salt
2 tablespoons canola oil
3/4 cup onion , finely chopped
1 teaspoon fresh ginger , grated and peeled
1 garlic clove , minced
1 indian bay leaf
1/4 cup water
1 teaspoon salt
1/2 teaspoon sugar
1 cup plain yogurt

Nutrision Information

Servings Per Recipe
4
Calories
310
Sugar
7g
Fat
12g
Bengali cuisine is known for its bold flavours, and the Bengali Fish Curry is no exception. It is a staple dish in the Bengal region of India and is enjoyed by people all over the country. The dish is made with firm white fish, marinated in a blend of spices, and cooked in a rich yogurt-based gravy. The flavours are intense and earthy, and the dish has a wonderfully creamy texture. The dish is best served with steamed rice or naan bread, and it is perfect for a family meal or a special occasion.

Instructions

1.Begin by dry roasting the coriander seeds, cumin seeds, dried red chilies, cloves, cardamom pods, and cinnamon stick in a pan over medium heat until fragrant.
2.Next, grind the spices to a fine powder using a spice grinder or mortar and pestle and set aside.
3.In a mixing bowl, combine the fish pieces with turmeric and salt. Let it marinate for 10 minutes.
4.Heat oil in a large pan over medium-high heat. Add onions and saute until they turn translucent.
5.Add grated ginger, minced garlic, and bay leaf, and fry for another 2 minutes.
6.Add the ground spice mix and fry for about a minute.
7.Add the marinated fish pieces, water, salt, and sugar, and stir to coat well. Cover the pan and cook on medium heat for 5-7 minutes until the fish is fully cooked.
8.Finally, add the yogurt and mix gently, taking care not to break the fish pieces. Turn off heat and let it cool for a few minutes before serving.
9.

PROS

Bengali Fish Curry is a low-fat, high-protein dish that is packed with flavour and nutrition.

The spices used in the recipe have anti-inflammatory and antibacterial properties and are great for digestion.

Fish is a great source of omega-3 fatty acids, which are essential for heart health and brain function.

CONS

The recipe calls for using a lot of yogurt, which can add to the fat content of the dish.

Also, not everyone may enjoy the strong flavours of the spices used in this recipe.

HEALTH & BENEFITS

Bengali Fish Curry is a nutritionally sound recipe that is great for maintaining a healthy diet. It is low in fat and high in protein, making it a great dish for those trying to lose weight or build muscle mass. The spices used in the recipe have anti-inflammatory and antibacterial properties and are great for digestive health. Fish is a great source of omega-3 fatty acids, which are essential for maintaining heart health and brain function. Overall, this dish is a great option for anyone looking to eat a diet that promotes good health and wellbeing.

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