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A robust and spicy fish curry from the heart of Bihar. Tender fish steaks are shallow-fried in pungent mustard oil until golden, then simmered in a flavorful gravy of onion, garlic, ginger, and traditional Bihari spices. This authentic 'kalia' is a perfect companion for steamed rice, embodying the bold flavors of the region.
Marinate the Fish
Prepare the Masala Paste
Fry the Fish
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A robust and spicy fish curry from the heart of Bihar. Tender fish steaks are shallow-fried in pungent mustard oil until golden, then simmered in a flavorful gravy of onion, garlic, ginger, and traditional Bihari spices. This authentic 'kalia' is a perfect companion for steamed rice, embodying the bold flavors of the region.
This bihari recipe takes 55 minutes to prepare and yields 4 servings. At 353.63 calories per serving with 25.56g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Gravy Base
Simmer the Gravy
Finish and Serve
Use other firm, freshwater fish like Catla, or even firm white fish like cod or tilapia as an alternative. Adjust cooking time as needed.
For a richer, tangier gravy, add 2 tablespoons of whisked plain yogurt to the masala after the tomatoes have cooked down. Cook on low heat, stirring constantly, to prevent curdling.
Add 1 teaspoon of amchur (dry mango powder) along with the other dry spices for an extra tangy kick, which complements the fish well.
The fish in this curry is a prime source of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish provides high-quality lean protein, essential for building and repairing tissues, muscle maintenance, and keeping you feeling full and satisfied.
Spices like turmeric (containing curcumin), ginger, and garlic are well-known for their powerful anti-inflammatory and antioxidant effects, which help combat cellular damage.
The blend of traditional spices, particularly garlic and ginger, contains compounds that can help strengthen the immune system and fight off common infections.
One serving of Bihari Fish Kalia contains approximately 350-450 calories, depending on the type of fish and the amount of oil used. It's a balanced main course dish.
Yes, it can be very healthy. Fish is an excellent source of lean protein and heart-healthy omega-3 fatty acids. The spices used, like turmeric, ginger, and garlic, have anti-inflammatory and immunity-boosting properties. Using mustard oil in moderation also provides beneficial fats.
Traditionally, freshwater fish like Rohu or Catla are used as they hold their shape well and absorb the flavors of the gravy. However, any firm-fleshed fish will work.
Bitterness can occur if the spices, especially the mustard seeds in the panch phoran, are burnt during tempering. It can also happen if the onion-garlic paste is over-browned. Ensure you cook on medium heat and stir frequently.
You can, but mustard oil provides the authentic, pungent flavor characteristic of Bihari cuisine. If you must substitute, use a neutral vegetable oil, but the taste will be different.
Store any leftover fish kalia 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.