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A fiery and tangy mackerel curry from Mangalore, made with a freshly ground spice paste of coconut and roasted spices. This coastal Karnataka classic is best enjoyed with steamed rice or neer dosa.
For 4 servings
Marinate the fish. In a bowl, gently rub the mackerel steaks with 1/2 tsp turmeric powder, 1 tsp red chili powder, and 1/2 tsp salt. Set aside for 15-20 minutes while you prepare the masala.
Roast the spices. Heat 1 tbsp of coconut oil in a small pan over medium-low heat. Add the Byadgi and Guntur red chilies and roast for 1-2 minutes until fragrant. Add coriander seeds, cumin seeds, peppercorns, and fenugreek seeds. Continue roasting for another 2-3 minutes, stirring constantly, until aromatic. Turn off the heat and let the spices cool completely.
Grind the masala paste. In a blender, combine the cooled roasted spices, grated coconut, 1 roughly chopped onion, garlic cloves, 1/2 tsp turmeric powder, and tamarind pulp. Add about 1/2 cup of water and grind to a very smooth, fine paste. Add more water if needed to facilitate grinding.
Prepare the gravy. Heat the remaining 2 tbsp of coconut oil in a wide, heavy-bottomed pan or kadai over medium heat. Add the finely chopped onion and sauté for 5-6 minutes until soft and translucent.
Cook the masala. Add the ground masala paste to the pan. Sauté for 7-8 minutes, stirring occasionally, until the raw smell disappears and oil begins to separate from the sides of the paste. Add 1.5 cups of water and the remaining 1 tsp of salt. Stir well and bring the gravy to a gentle boil.
Cook the fish. Reduce the heat to a simmer and gently slide the marinated mackerel pieces into the gravy. Avoid stirring with a spoon; instead, gently swirl the pan to coat the fish. Cover and cook for 8-10 minutes, or until the fish is cooked through and flakes easily. Do not overcook.
A fiery and tangy mackerel curry from Mangalore, made with a freshly ground spice paste of coconut and roasted spices. This coastal Karnataka classic is best enjoyed with steamed rice or neer dosa.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 527.35 calories per serving with 26.14g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Rest and serve. Turn off the heat and let the curry rest, covered, for at least 10 minutes to allow the flavors to meld. Serve hot with steamed rice or neer dosa.
Replace mackerel with firm vegetables like mushrooms, potatoes, or paneer. Adjust cooking time accordingly.
This gassi can also be made with other firm-fleshed fish like pomfret, kingfish (surmai), or even prawns.
For a richer, creamier gravy, you can add a splash of coconut milk at the end of cooking. Do not boil after adding it.
Mackerel is an oily fish packed with omega-3 fatty acids, which are crucial for brain function and heart health, helping to reduce inflammation and lower blood pressure.
The curry contains spices like turmeric (with its active compound curcumin), ginger, and garlic, all of which are known for their potent anti-inflammatory effects.
Spices like red chilies and black peppercorns contain compounds like capsaicin and piperine, which can temporarily boost metabolism and aid in digestion.
Coconut provides medium-chain triglycerides (MCTs), a type of saturated fat that is more easily digested and used for energy compared to other fats.
Bangude Gassi is a traditional fish curry from the coastal region of Mangalore in Karnataka, India. 'Bangude' means mackerel in the Tulu language. It's known for its fiery, tangy flavor profile, derived from a freshly ground paste of roasted spices and coconut.
Yes, you can use frozen mackerel. Ensure it is completely thawed to room temperature before marinating. Fresh fish is always preferred for the best texture and flavor, but properly thawed frozen fish will also work well.
Bangude Gassi is traditionally served with steamed rice, especially boiled rice (kuchilakki), or with soft rice crepes called Neer Dosa. It also pairs well with sannas (steamed rice cakes).
Store any leftover curry in an airtight container in the refrigerator for up to 2 days. The flavors often become more intense the next day. Reheat gently on the stovetop over low heat until just warmed through.
Yes, it can be a healthy dish. Mackerel is an excellent source of omega-3 fatty acids, which are beneficial for heart and brain health. The spices like turmeric have anti-inflammatory properties. It is rich due to the coconut, so portion control is key for a balanced diet.
One serving of Bangude Gassi (approximately 310g) contains around 350-450 calories. The exact count can vary based on the fat content of the fish and the amount of coconut and oil used.
If the curry is too spicy, you can stir in a few tablespoons of thick coconut milk at the end of cooking (do not boil). This will mellow the heat and add creaminess. A small squeeze of lime juice can also help balance the flavors.
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