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A classic Assamese sour fish curry made with tomatoes and a hint of panch phoron. This light, tangy curry with tender fish pieces is a comforting meal, best enjoyed with steamed rice.
For 4 servings
Marinate the Fish
Shallow Fry the Fish
Prepare the Curry Base
A classic Assamese sour fish curry made with tomatoes and a hint of panch phoron. This light, tangy curry with tender fish pieces is a comforting meal, best enjoyed with steamed rice.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 274.52 calories per serving with 24.29g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Simmer the Curry
Finish and Garnish
You can make this curry with other freshwater fish like Catla, or even sea bass or tilapia if Rohu is unavailable.
Add a few pieces of potato (fried separately) or bottle gourd (lauki) to the curry along with the water for a more substantial meal.
For a different tangy flavor, you can use 'Ou Tenga' (elephant apple), a traditional Assamese souring agent, instead of tomatoes.
Increase the number of green chilies or add a pinch of red chili powder along with the turmeric for a spicier version.
Fish is a high-quality lean protein that is essential for building and repairing tissues, making enzymes, and supporting overall body function.
Rohu fish is a good source of Omega-3 fatty acids, which are crucial for brain health and have been shown to reduce inflammation and lower the risk of heart disease.
The tomatoes in the curry are rich in Vitamin C and lycopene, powerful antioxidants that help protect cells from damage and support a healthy immune system.
The thin, soupy consistency of the gravy makes it light on the stomach and easy to digest, making it a comforting meal, especially when feeling unwell.
Yes, Bilahi Tenga is considered a very healthy dish. It is a light, soupy curry that is low in fat and rich in protein and omega-3 fatty acids from the fish. The use of tomatoes provides antioxidants like lycopene.
One serving of Bilahi Tenga (approximately 1 cup or 365g) contains around 285-310 calories, without rice. The calorie count can vary slightly based on the type of fish and the amount of oil used.
Panch Phoron is a whole spice blend originating from the Indian subcontinent, popular in Eastern India and Bangladesh. It typically consists of five seeds in equal parts: fenugreek, nigella, cumin, black mustard, and fennel seeds.
Absolutely. While Rohu is traditional, this curry works well with other firm, freshwater fish like Catla. You can also use sea bass, tilapia, or cod steaks.
Kazi Nemu is a unique, aromatic variety of lemon from Assam, known for its distinct flavor. If you cannot find it, you can substitute it with an equal amount of regular fresh lime or lemon juice.
Bitterness in the curry usually occurs if you add the lime juice while the curry is still cooking on high heat. Always turn off the flame completely before stirring in the lime juice to preserve its fresh, tangy flavor.
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