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A fiery and tangy mackerel curry from Mangalore. Whole spices are roasted and ground into a vibrant red masala, then simmered with fresh fish. This coastal Karnataka classic is best enjoyed with boiled rice or neer dosa.
For 4 servings
Marinate the Fish: In a bowl, gently rub the cleaned mackerel with 0.5 tsp turmeric powder and 0.5 tsp salt, ensuring the slits are coated. Set aside for 15-20 minutes while you prepare the masala.
Roast the Spices: In a small, heavy-bottomed pan, dry roast the Byadagi and Guntur red chilies, coriander seeds, cumin seeds, fenugreek seeds, and black peppercorns on low heat for 2-3 minutes. Stir continuously until they become aromatic. Be careful not to burn them. Remove from heat and let them cool completely.
Grind the Masala Paste: Squeeze the soaked tamarind to extract its pulp, discarding the seeds and fibers. In a high-speed blender, combine the cooled roasted spices, garlic cloves, ginger, the small chopped onion, 0.5 tsp turmeric powder, and the tamarind pulp. Grind to a very smooth, fine paste, adding a few tablespoons of water as needed to facilitate grinding.
Cook the Gravy: Heat coconut oil in a wide pan or a traditional clay pot over medium heat. Add the finely chopped medium onion and curry leaves. Sauté for 5-7 minutes until the onion turns soft and golden brown.
Sauté the Masala: Add the ground pulimunchi paste to the pan. Cook for 8-10 minutes, stirring frequently, until the raw smell disappears and you see oil separating from the edges of the masala. This step is crucial for flavor development.
Simmer the Curry: Pour in 1.5 cups of water and the remaining 1 tsp of salt. Stir well to combine and bring the gravy to a vigorous boil. Once boiling, reduce the heat to medium-low.
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A fiery and tangy mackerel curry from Mangalore. Whole spices are roasted and ground into a vibrant red masala, then simmered with fresh fish. This coastal Karnataka classic is best enjoyed with boiled rice or neer dosa.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 398.72 calories per serving with 24.03g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Fish: Gently slide the marinated mackerel pieces into the simmering gravy. Do not stir with a ladle. Instead, gently swirl the pan to coat the fish. Cover and cook for 10-12 minutes, or until the fish is cooked through and flaky.
Finish and Serve: Turn off the heat. If using, stir in the jaggery until it dissolves. Let the curry rest, covered, for at least 20 minutes to allow the flavors to meld. Serve hot with steamed rice, sannas, or neer dosa.
This pulimunchi masala works wonderfully with other oily fish like sardines (boothai), pomfret (manji), or even kingfish (surmai) steaks.
To reduce the heat, use only Byadagi chilies and omit the Guntur chilies. You can also add 2-3 tablespoons of thick coconut milk at the end for a creamier, less spicy gravy.
If you don't have whole tamarind, you can use 1.5 tablespoons of thick tamarind paste instead. Add it directly to the blender with the other masala ingredients.
Mackerel is one of the best natural sources of Omega-3s (EPA and DHA), which are crucial for reducing inflammation, supporting brain function, and maintaining cognitive health.
The healthy fats in mackerel help lower LDL (bad) cholesterol, reduce blood pressure, and prevent the buildup of plaque in arteries, significantly supporting cardiovascular wellness.
The masala is a blend of powerful anti-inflammatory spices like turmeric (curcumin), ginger, and garlic, which help combat oxidative stress and may reduce the risk of chronic diseases.
This dish provides a substantial amount of high-quality protein, essential for building and repairing tissues, muscle growth, and maintaining overall body function.
One serving of Bangude Pulimunchi contains approximately 650-700 calories. The majority of these calories come from the mackerel, which is rich in healthy fats and protein, and the coconut oil used in the gravy.
Yes, it is a very healthy dish. Mackerel is an excellent source of Omega-3 fatty acids, which are beneficial for heart and brain health. The spices used, such as turmeric, ginger, and garlic, have powerful anti-inflammatory and antioxidant properties.
Absolutely. While mackerel is traditional, this recipe works well with other firm, oily fish like sardines, pomfret, or kingfish steaks. Adjust the cooking time based on the thickness of the fish.
To balance excessive heat, you can stir in a teaspoon of jaggery or sugar. Adding a few tablespoons of thick coconut milk at the end of cooking will also mellow out the spice level and add a creamy texture.
Yes, Bangude Pulimunchi tastes even better the next day! The flavors deepen as the fish marinates in the gravy. Store it in an airtight container in the refrigerator and gently reheat before serving.
Byadagi chilies are known for their deep red color and mild heat, primarily used to give the curry its vibrant hue. Guntur chilies are much hotter and are used to provide the fiery kick characteristic of this dish.