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A classic Goan fish curry where mackerel is simmered in a fragrant, tangy gravy made from roasted spices like fenugreek and urad dal, coconut, and tamarind. This authentic dish is a burst of coastal flavors, best enjoyed with steamed rice.
For 4 servings
Marinate the Fish
Dry Roast the Spices
Grind the Masala Paste
A classic Goan fish curry where mackerel is simmered in a fragrant, tangy gravy made from roasted spices like fenugreek and urad dal, coconut, and tamarind. This authentic dish is a burst of coastal flavors, best enjoyed with steamed rice.
This goan recipe takes 45 minutes to prepare and yields 4 servings. At 453.18 calories per serving with 26.32g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Curry Base
Simmer the Curry and Cook the Fish
Rest and Serve
Replace mackerel with other firm-fleshed fish like pomfret, kingfish (surmai), or even prawns. Adjust the cooking time accordingly as prawns cook much faster.
Increase or decrease the number of dried red chilies to suit your preference. Using Kashmiri chilies will provide a vibrant red color without excessive heat.
Adjust the amount of tamarind and kokum based on your taste. For a milder tang, you can use fewer pieces of kokum.
Mackerel is packed with Omega-3 fatty acids (EPA and DHA), which are known to reduce blood pressure, lower cholesterol levels, and decrease the risk of heart disease.
Spices like turmeric (containing curcumin) and fenugreek seeds possess potent anti-inflammatory properties, which can help combat chronic inflammation in the body.
Fenugreek (methi) and coriander seeds are traditionally used to aid digestion. They can help soothe the digestive tract and alleviate issues like bloating and indigestion.
Fish is a high-quality source of lean protein, essential for building and repairing tissues, muscle growth, and overall body function.
One serving (approximately 300g) of Bangda Uddamethi contains around 350-400 calories. This is an estimate and can vary based on the size of the fish and the amount of coconut and oil used.
Yes, it's quite healthy. Mackerel (Bangda) is an excellent source of Omega-3 fatty acids, which are great for heart and brain health. The spices like turmeric and fenugreek have anti-inflammatory properties. Using fresh coconut and minimal oil makes it a nutritious choice.
Absolutely. While mackerel is traditional, you can use other firm fish like kingfish (surmai), pomfret, or even sardines. Prawns also work wonderfully in this gravy. Just adjust the simmering time based on the thickness of the fish.
The most common reason for bitterness in Uddamethi is over-roasting the fenugreek seeds (methi). They should be roasted on low heat only until they become fragrant and turn a pale golden color. If they turn dark brown, they will release a bitter taste.
The fresh grated coconut is fundamental to the authentic taste and texture of Goan curries, providing creaminess and body. While you could try a version without it, it would significantly alter the dish and would no longer be a traditional Uddamethi.
Store any leftover curry in an airtight container in the refrigerator for up to 2 days. The flavors often deepen and taste even better the next day. Reheat gently on the stovetop, avoiding boiling, to prevent the fish from breaking.
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