A traditional Odia delicacy where a fish head is cooked with a medley of vegetables and lentils. This wholesome, flavorful curry has a unique sweet and savory taste from pumpkin and roasted spices, creating a truly comforting and authentic dish.
Prep25 min
Cook40 min
Soak30 min
Servings4
Serving size: 1.5 cups
468cal
21gprotein
56gcarbs
Ingredients
1 piece Rohu Fish Head (about 500g, cleaned and cut into 2-3 pieces)
5 tbsp Mustard Oil
1.5 tsp Turmeric Powder (divided)
2 tsp Salt (or to taste, divided)
0.5 cup Chana Dal (soaked for at least 30 minutes)
200 g Pumpkin (peeled and cut into 1-inch cubes)
150 g Potato (peeled and cut into 1-inch cubes)
1 piece Raw Banana (medium, 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.
Aromatic, perfectly spiced fish curry with fluffy rice. A protein-packed, soul-satisfying meal, mom's recipe style!
This odia dish is perfect for lunch. With 1344.58 calories and 37.349999999999994g of protein per serving, it's a muscle-gain option for your meal plan.
21gfat
(medium, cut into 1-inch cubes)
100 g Arbi (peeled and halved)
1 piece Onion (large, finely chopped)
2 tsp Ginger Garlic Paste
1 tsp Panch Phoron
2 pieces Bay Leaf
4 pieces Dried Red Chili (divided)
1 tsp Red Chili Powder (adjust to spice preference)
1 tbsp Cumin Seeds (for bhaja masala)
1 tbsp Coriander Seeds (for bhaja masala)
1 tbsp Ghee
2 tbsp Fresh Coconut (grated)
2 tbsp Coriander Leaves (chopped, for garnish)
Instructions
1
Prepare Ingredients & Cook Dal
Clean the fish head pieces thoroughly. Marinate with 0.5 tsp turmeric powder and 0.5 tsp salt. Set aside for 15 minutes.
In a pressure cooker, combine the soaked chana dal, potato, arbi, and raw banana. Add 1 cup of water, 0.5 tsp turmeric powder, and 0.5 tsp salt. Pressure cook for 2-3 whistles (about 10 minutes) until the dal is soft but the vegetables still hold their shape.
While the dal cooks, prepare the 'bhaja masala'. Dry roast 1 tbsp cumin seeds, 1 tbsp coriander seeds, and 2 dried red chilies in a small pan on low heat for 2-3 minutes until fragrant. Let it cool completely, then grind into a fine powder.
2
Fry the Fish Head
Heat the mustard oil in a large, heavy-bottomed kadai or pan over medium-high heat until it just begins to smoke.
Carefully place the marinated fish head pieces in the hot oil. Fry for 4-5 minutes on each side until they are deep golden brown and crisp.
Remove the fried fish head pieces with a slotted spoon and set them aside on a plate.
3
Make the Curry Base (Tadka)
In the same oil, reduce the heat to medium. Add the panch phoron, bay leaves, and the remaining 2 dried red chilies. Let them splutter for about 30 seconds.
Add the finely chopped onion and sauté for 5-7 minutes, stirring occasionally, until it turns soft and golden brown.
Add the ginger-garlic paste and cook for another minute until the raw aroma disappears.
Stir in the remaining 0.5 tsp turmeric powder and 1 tsp red chili powder. Cook for 30 seconds.
4
Combine and Simmer
Add the pumpkin and brinjal cubes to the pan. Sauté for 4-5 minutes until they are slightly tender.
Pour in the cooked dal and vegetable mixture from the pressure cooker. Mix everything gently.
Carefully place the fried fish head pieces into the curry. Add the remaining 1 tsp salt and about 1 cup of warm water to adjust the consistency. Stir gently to combine.
Cover the pan and let it simmer on low-medium heat for 10-12 minutes. During this time, gently break up the fish head with your spatula to allow its flavors to infuse into the curry.
5
Finish and Garnish
Turn off the heat. Sprinkle the freshly prepared bhaja masala, grated coconut, and 1 tbsp of ghee over the curry.
Give it a final gentle mix. Garnish with freshly chopped coriander leaves.
Let the curry rest, covered, for at least 5-10 minutes before serving. This allows the flavors to meld beautifully. 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.
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.