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Tender steaks of Aar fish, first fried to a golden brown and then simmered in a rich, spicy gravy of onions, ginger, and yogurt. This classic Bengali fish curry is a weekend lunch staple, best enjoyed with hot steamed rice.
For 4 servings
Marinate the Fish
Fry the Fish
Prepare the Gravy Base (Masala)
Tender steaks of Aar fish, first fried to a golden brown and then simmered in a rich, spicy gravy of onions, ginger, and yogurt. This classic Bengali fish curry is a weekend lunch staple, best enjoyed with hot steamed rice.
This bengali recipe takes 50 minutes to prepare and yields 4 servings. At 429.74 calories per serving with 31.71g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Spices and Yogurt
Simmer the Curry
Finish and Serve
Add 2 medium potatoes, cut into wedges and fried until golden, to the gravy along with the fish for a heartier meal.
For a richer, restaurant-style gravy, add 1 tablespoon of cashew paste along with the onion paste and cook until the oil separates.
This kalia recipe works wonderfully with other freshwater carp like Rohu (Rui), Catla, or even Bhetki (Barramundi) steaks.
For a sattvic preparation, omit onion and garlic. Use a paste of tomato, ginger, and cashews as the base, and temper with a pinch of asafoetida (hing).
Aar fish is a good source of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
This dish provides high-quality protein from the fish, essential for building and repairing tissues, muscle growth, and overall body function.
The use of spices like turmeric (containing curcumin), ginger, and garlic provides potent anti-inflammatory and antioxidant benefits, which can help combat oxidative stress.
The yogurt (curd) used in the gravy is a natural probiotic, which helps in maintaining a healthy gut microbiome, aiding digestion and boosting immunity.
One serving of Aar Macher Kalia contains approximately 450-550 calories, depending on the amount of oil used and the fat content of the fish. This estimate is for the curry itself and does not include rice.
Yes, it can be a healthy dish. Aar fish is an excellent source of lean protein and omega-3 fatty acids. The use of spices like turmeric and ginger offers anti-inflammatory benefits. To make it healthier, you can reduce the amount of oil and salt used.
Aar is a type of freshwater catfish, prized in Bengali cuisine for its low bone content and delicate, buttery texture. If you can't find it, you can substitute it with other firm, freshwater fish steaks like Rohu, Catla, or even Bhetki (Barramundi).
Curdling usually happens when cold yogurt is added to a hot gravy. To prevent this, always whisk the yogurt until smooth, bring it to room temperature, and most importantly, lower the heat to a minimum before adding it. Stir continuously for a minute after adding it to stabilize the mixture.
You must heat mustard oil until it reaches its smoking point. This process tempers the oil, mellows its pungent flavor, and brings out its characteristic nutty taste, which is essential for authentic Bengali cooking. If you add ingredients before it smokes, the raw, pungent smell will remain.
Absolutely. The heat in this dish comes from the green chillies and a little from the chili powder. You can reduce the number of green chillies or deseed them before adding. Kashmiri red chili powder is used more for color than heat, but you can reduce its quantity as well.
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