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A classic Bengali fish curry where tender pieces of Rohu fish are simmered in a rich, spicy gravy made with yogurt, onions, and tomatoes. This festive dish is a staple at Bengali celebrations.
For 4 servings
Marinate the Fish
Fry the Fish and Potatoes
Prepare the Gravy Base
A classic Bengali fish curry where tender pieces of Rohu fish are simmered in a rich, spicy gravy made with yogurt, onions, and tomatoes. This festive dish is a staple at Bengali celebrations.
This bengali recipe takes 50 minutes to prepare and yields 4 servings. At 359.42 calories per serving with 32.94g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Masala
Add Yogurt and Simmer
Finish and Serve
While Rohu is traditional, you can also make this curry with other freshwater fish like Catla or Bhetki (Barramundi).
Add a few cauliflower florets along with the potatoes. Fry them until golden brown before adding to the gravy.
For a lower-carb meal, you can omit the potatoes entirely. The curry will still be delicious.
For a richer, more festive version, you can add a paste of 8-10 soaked cashews or almonds along with the onion paste.
Rohu fish is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation, potentially lowering the risk of heart disease.
This dish provides high-quality protein from the fish, which is essential for building and repairing tissues, muscle growth, and overall body function.
The use of spices like turmeric (containing curcumin), ginger, and garlic provides potent anti-inflammatory and antioxidant benefits, which can help boost immunity.
One serving of Fish Kalia contains approximately 340-360 calories, depending on the size of the fish pieces and the amount of oil absorbed.
Yes, Fish Kalia can be a healthy dish. It's rich in protein and omega-3 fatty acids from the fish. The use of spices like turmeric and ginger adds anti-inflammatory benefits. To make it healthier, you can reduce the amount of oil used for frying.
Absolutely. While Rohu is traditional, this recipe works well with other firm, freshwater carp like Catla. You can also use sea bass or barramundi (Bhetki).
Yogurt curdles when added to a very hot base or if it's not stirred continuously. To prevent this, always lower the heat to a minimum before adding the yogurt, and stir constantly for a few minutes until it's well incorporated into the masala.
Yes, you can easily adjust the spice level. Reduce the amount of red chili powder or omit the slit green chilies to make the dish milder.
Fish curries taste best when fresh. However, you can prepare the gravy base a day in advance and store it in the refrigerator. When ready to serve, heat the gravy, add the freshly fried fish, and simmer for a few minutes.
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