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A classic Mangalorean fish curry featuring fresh sardines simmered in a fiery, tangy gravy made from roasted spices and creamy coconut. This authentic coastal delight is best enjoyed with steamed rice or neer dosa.
For 4 servings
Preparation
Roast the Spices
Grind the Masala Paste
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A classic Mangalorean fish curry featuring fresh sardines simmered in a fiery, tangy gravy made from roasted spices and creamy coconut. This authentic coastal delight is best enjoyed with steamed rice or neer dosa.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 470.16 calories per serving with 34.02g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Curry Base
Simmer and Finish the Curry
This gassi can also be prepared with other oily fish like mackerel (Bangude), pomfret, or even with prawns (Yetti).
For a richer and milder curry, stir in 1/4 cup of thick coconut milk during the last 2 minutes of cooking. Do not let it boil after adding.
Create a vegetarian version by replacing the fish with cubed paneer, mushrooms, or vegetables like potatoes and drumsticks. Adjust cooking time accordingly.
Sardines are packed with omega-3s, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
This dish provides high-quality protein from the fish, essential for building and repairing tissues, muscle growth, and overall body function.
Spices like turmeric (containing curcumin), garlic, and chilies have potent anti-inflammatory effects that can help combat chronic inflammation in the body.
Sardines are one of the few foods that are a natural source of Vitamin D and are also rich in calcium, both of which are vital for maintaining strong and healthy bones.
Yes, Boothai Gassi can be very healthy. Sardines are an excellent source of omega-3 fatty acids, protein, and calcium. The use of coconut provides healthy fats, and the spices like turmeric and garlic have anti-inflammatory properties. It is a nutritious and balanced dish when eaten in moderation.
One serving of Boothai Gassi (approximately 290g) contains around 350-400 calories. The exact count can vary based on the fat content of the fish and the amount of coconut and oil used.
Boothai is the name for Sardines in the Tulu language, spoken in the Mangalore region of Karnataka, India, where this dish originates.
While fresh sardines are highly recommended for the best flavor and texture, you can use canned sardines in a pinch. If using canned sardines in oil or water, drain them well and add them to the curry only in the last 1-2 minutes of cooking, just to heat them through, as they are already cooked.
To reduce the heat, decrease the number of Guntur red chilies or omit them entirely. The Byadgi chilies provide color with minimal heat, so you can keep those.
Boothai Gassi is traditionally served with steamed rice, boiled rice (kuchilakki), or soft rice crepes like Neer Dosa or Pundi (rice dumplings).