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[PROS]
- Excellent source of lean protein from fish, essential for muscle repair and growth.
- Rich in Omega-3 fatty acids from the fish, beneficial for heart and brain health.
- Tomatoes provide antioxidants like lycopene and are a good source of Vitamin C and K.
- Ginger and other spices offer anti-inflammatory properties and aid digestion.
[CONS]
- Frying the fish in mustard oil increases the calorie and fat content, though mustard oil has its own benefits.
- The use of green chilies might make the dish too spicy for individuals with low spice tolerance.
- Care should be taken with salt levels, as excessive sodium intake can be a concern for some.
[DIETITIAN REVIEW]
This Bengali fish curry offers a balanced nutritional profile with high-quality protein, essential fatty acids, and a good dose of vitamins and antioxidants from vegetables and spices. While frying adds calories, the overall dish is wholesome and nutrient-dense. Score: 8/10
| Ingredient | Qty |
|---|---|
| Aar Maach (fish) - rohu/ katla fish (cut into thick steaks) | 600 grams |
| Tomato - finely chopped | 1 |
| Bay leaves (tej patta) | 2 |
| Ginger - paste | 1-1/2 tablespoons |
| Green Chillies - coarsely crushed | 4 |
| Cumin powder (Jeera) | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Salt - to taste | to taste |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Green Chillies - slit lengthwise | 2 |
| Mustard oil - as required | as required |
| Water - add 2 cups if you like a loose gravy | 1-1/4 cups |
| Sugar - a pinch (optional) | a pinch |
| Coriander (Dhania) Leaves - optional | 1 tablespoon |
1. Clean the Aar Maach (Rohu/Katla) fish steaks thoroughly. Marinate them with a pinch of salt and 1/2 teaspoon of turmeric powder.
2. Heat mustard oil in a pan or kadai. Once hot, shallow-fry the marinated fish steaks until golden brown on both sides. Remove the fried fish and set aside.
3. In the same oil (add more if needed, but not too much), add 1/2 teaspoon cumin seeds and 2 bay leaves. Allow them to splutter.
4. Add 1-1/2 tablespoons ginger paste and 4 coarsely crushed green chillies. Sauté for about a minute until the raw smell of ginger disappears.
5. Add 1 finely chopped tomato, 1 teaspoon cumin powder, 1 teaspoon coriander powder, the remaining 1/2 teaspoon turmeric powder, and salt to taste. Cook the mixture over medium heat, stirring occasionally, until the tomatoes soften and the oil starts to separate from the masala. Add a pinch of sugar (optional) at this stage.
6. Pour in 1-1/4 cups of water (or 2 cups if you prefer a looser gravy) and bring the gravy to a boil.
7. Gently slide the fried fish steaks into the simmering gravy along with 2 slit green chillies. Cover and let it simmer for 5-7 minutes, allowing the fish to absorb the flavors.
8. Garnish with 1 tablespoon fresh coriander leaves (optional) before serving hot with steamed rice.