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A classic Mangalorean fish curry featuring tender king fish simmered in a vibrant, spicy, and tangy coconut-based gravy. This coastal delicacy is aromatic with roasted spices and pairs perfectly with steamed rice or neer dosa.
For 4 servings
Marinate the Fish
Prepare the Masala Paste
Cook the Curry Base
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A classic Mangalorean fish curry featuring tender king fish simmered in a vibrant, spicy, and tangy coconut-based gravy. This coastal delicacy is aromatic with roasted spices and pairs perfectly with steamed rice or neer dosa.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 390.53 calories per serving with 29.4g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Curry and Cook the Fish
Rest and Serve
Replace fish with 500g of mixed vegetables like mushrooms, potatoes, and cauliflower. Add potatoes first, then other vegetables, and simmer until tender before serving.
Substitute king fish with 500g of cleaned and deveined prawns. Add them during the last 4-5 minutes of cooking, as they cook very quickly.
Use 500g of boneless, skinless chicken pieces. Marinate the chicken as you would the fish. Sauté the chicken for a few minutes in the pan before adding the ground masala paste and cook until done.
King fish is a great source of omega-3s, which are essential for brain function, reducing inflammation, and supporting heart health by lowering blood pressure and triglycerides.
The curry is packed with spices like turmeric (containing curcumin), ginger, and garlic, which are known for their powerful anti-inflammatory, antioxidant, and immune-boosting properties.
Fish provides high-quality, lean protein, which is crucial for building and repairing tissues, muscle development, and maintaining overall body function.
A typical serving of Anjal Gassi (around 280g) contains approximately 350-450 calories. The main contributors are the fish, coconut, and oil. The exact count can vary based on the fat content of the fish and the amount of coconut used.
Yes, Anjal Gassi can be a healthy dish. King fish is an excellent source of lean protein and heart-healthy omega-3 fatty acids. Spices like turmeric, ginger, and garlic offer anti-inflammatory benefits. However, it is rich due to the coconut, so it's best enjoyed in moderation as part of a balanced diet.
Anjal Gassi is traditionally served with Mangalorean staples like Neer Dosa (lacy rice crepes), Sannas (steamed rice cakes), or plain steamed rice. Boiled rice is a particularly popular and authentic pairing.
For the most authentic flavor and texture, freshly grated coconut is highly recommended. If you must substitute, you can use 1 cup of thick, full-fat coconut milk. Add it after the masala is fully cooked and simmer gently; do not boil vigorously to prevent it from splitting.
You can store leftover Anjal Gassi in an airtight container in the refrigerator for up to 2 days. The flavors often improve overnight. Reheat gently on the stovetop over low heat to avoid overcooking the fish.