A light, flavorful fish curry from Odisha, made with a pungent mustard and garlic paste. This soupy curry features pan-fried fish and tender vegetables, best enjoyed with steamed rice for a comforting meal.
Prep20 min
Cook30 min
Soak10 min
Servings4
Serving size: 1.5 cup
413cal
29gprotein
33gcarbs
Ingredients
500 g Rohu Fish (Cut into 4-5 steaks)
2 medium Potato (Peeled and cut into 1-inch cubes)
A fragrant Bengali-style fried rice made with leftover rice, assorted vegetables, and aromatic whole spices. This simple, one-pot comfort food, lightly sweetened and enriched with ghee, is a beloved classic in Bengali homes.
A comforting one-pot lentil and vegetable stew from Odisha. This wholesome dish combines toor dal with a medley of vegetables, seasoned with a unique five-spice tempering and a hint of roasted coconut.
Crispy, golden-fried potato slices seasoned with turmeric and a hint of nigella seeds. This simple Bengali comfort food is the perfect sidekick to dal and steamed rice, ready in under 30 minutes.
About Macha Jhola, Bhaja Bhaat, Odia Dalma and Aloo Bhaja
Perfectly spiced Macha Jhola & protein-packed Dali – a soul-satisfying, energy-giving lunch for you!
This odia dish is perfect for lunch. With 1707.61 calories and 59.58g of protein per serving, it's a nutritious choice for your meal plan.
20gfat
1 tsp Turmeric Powder
1 tsp Red Chili Powder (Adjust to taste)
4 tbsp Mustard Oil (Essential for authentic flavor)
1.5 tsp Salt (Adjust to taste)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
3 cups Water (For the gravy)
Instructions
1
Prepare Fish and Mustard Paste
Clean the fish steaks thoroughly. In a bowl, marinate the fish with 1/2 tsp of the turmeric powder and 1/2 tsp of the salt. Rub well and set aside for 15 minutes.
Soak the mustard seeds in 1/4 cup of warm water for 10-15 minutes. This helps in grinding and reduces bitterness.
Drain the mustard seeds and transfer to a grinder jar along with the garlic cloves and green chilies. Add 2-3 tbsp of fresh water and grind to a very smooth paste. Set aside.
2
Fry Fish and Vegetables
Heat the mustard oil in a wide pan or kadai over medium-high heat until it is lightly smoking. This step is crucial to remove the raw pungency of the oil.
Carefully slide the marinated fish pieces into the hot oil. Fry for 2-3 minutes per side until they are golden brown and crisp. Do not overcook. Remove the fish and set aside on a plate.
In the same oil, add the cubed potatoes and brinjal. Sauté for 6-8 minutes, stirring occasionally, until they are lightly browned and about 70% cooked. Remove and keep them with the fried fish.
3
Create the Curry Base
In the remaining oil in the pan (add 1 tsp more if needed), reduce the heat to medium. Add the panch phoron and let the seeds crackle for about 30 seconds.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the chopped tomatoes and cook for 5-6 minutes, stirring frequently, until they break down and become soft and mushy.
4
Cook Masala and Simmer the Curry
Add the remaining 1/2 tsp turmeric powder and the red chili powder. Sauté for 30 seconds.
Lower the heat and add the prepared mustard-garlic paste. Stir continuously and cook for only 45-60 seconds. It is critical not to overcook the mustard paste as it will make the entire curry bitter.
Immediately pour in 3 cups of water and add the remaining 1 tsp of salt. Stir well and bring the gravy to a rolling boil over high heat.
Gently add the fried fish, potatoes, and brinjal to the boiling gravy. Reduce the heat to medium-low, cover the pan, and let it simmer for 8-10 minutes, or until the potatoes are fully cooked and the flavors have melded. The gravy should remain thin and soupy.
5
Garnish and Serve
Turn off the heat. Check for salt and adjust if necessary.
Garnish with freshly chopped coriander leaves.
Let the curry rest, covered, for at least 5-10 minutes to allow the flavors to deepen. Serve hot with steamed rice.
876cal
17gprotein
170gcarbs
13gfat
Ingredients
4 cup Basmati Rice (cooked, preferably day-old and refrigerated)
3 tbsp Ghee
1 medium Potato (peeled and finely diced)
1 medium Carrot (finely diced)
1 cup Cauliflower (cut into small florets)
0.5 cup Green Peas (fresh or frozen)
2 tbsp Cashew Nuts (halved, optional)
2 tbsp Raisins (optional)
2 piece Bay Leaf
1 inch Cinnamon Stick
4 piece Green Cardamom (lightly crushed)
4 piece Cloves
1 tsp Ginger Paste
1.5 tsp Sugar (adjust to taste)
1 tsp Salt (adjust to taste)
Instructions
1
Prepare Rice and Vegetables
If using day-old rice, gently break up any large clumps with a fork or your hands. Set aside.
Ensure all vegetables (potato, carrot, cauliflower) are chopped into small, uniform cubes for even cooking.
2
Sauté Nuts and Vegetables
Heat 2 tbsp of ghee in a large kadai or wok over medium heat.
Add the optional cashew nuts and raisins. Sauté for 1-2 minutes until the cashews are golden and the raisins plump up. Remove with a slotted spoon and set aside.
In the same ghee, add the diced potatoes and cauliflower. Sauté for 4-5 minutes until they are tender-crisp and have light brown spots.
Add the diced carrots and cook for another 3 minutes. Finally, add the green peas and cook for 1-2 minutes more.
Remove all the cooked vegetables from the pan and set them aside with the nuts and raisins.
3
Temper the Spices (Tadka)
Add the remaining 1 tbsp of ghee to the same pan over medium heat.
Rinse the toor dal thoroughly under running water until the water runs clear.
Soak the dal in sufficient water for 30 minutes, then drain completely.
Wash and chop all the vegetables (pumpkin, potato, raw banana, brinjal) into 1-inch cubes.
2
Pressure Cook the Dalma
In a pressure cooker, combine the drained dal, all chopped vegetables, chopped tomato, grated ginger, turmeric powder, and salt.
Pour in 4 cups of fresh water and give it a good stir.
Secure the lid and pressure cook on medium heat for 3-4 whistles, or for about 15 minutes, until the dal is completely soft.
Allow the pressure to release naturally before opening the cooker.
3
Prepare Garnish and Tempering (Chhunka)
While the dal is cooking, place the grated coconut in a small, dry pan. Roast over low heat for 2-3 minutes until it's lightly golden and aromatic. Set aside.
In the same pan or a separate tadka pan, heat the ghee over medium heat.
Once hot, add the bay leaves, cinnamon stick, crushed green cardamoms, and cloves. Sauté for about 30-45 seconds until they become fragrant and sizzle.
Add the ginger paste and cook for another 30 seconds, stirring constantly to prevent it from burning.
4
Combine and Stir-fry
Add the cooked rice to the pan with the tempered spices. Sprinkle salt and sugar over the rice.
Gently toss and fold the rice with the spices for 2-3 minutes, ensuring the grains are well-coated and heated through. Be careful not to break the rice grains.
Add the fried vegetables, cashews, and raisins back into the pan.
Continue to toss everything together gently for another 2 minutes until well combined and uniformly hot.
5
Serve
Turn off the heat. Serve the Bhaja Bhaat hot, either on its own or with a side of cucumber raita or a simple curry.
Add the bay leaf and dried red chillies. Sauté for 30 seconds.
Add the pancha phutana and allow the seeds to crackle and splutter, which should take about 30-45 seconds.
Finally, add the hing, give it a quick stir for 5 seconds, and immediately turn off the heat to prevent it from burning.
4
Combine and Finish
Open the pressure cooker. Using the back of a ladle, gently mash some of the dal and vegetables against the side of the pot to create a creamy, cohesive texture.
Pour the hot tempering (chhunka) over the cooked dalma.
Add the roasted coconut and freshly chopped coriander leaves.
Stir everything together well. Place the cooker back on low heat and let the dalma simmer for 2-3 minutes to allow the flavors to meld beautifully.
Check for seasoning and add more salt if needed. Serve hot with steamed rice.
