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A light, flavorful fish curry from Odisha, made with a pungent mustard and garlic paste. This soupy curry features pan-fried fish and tender vegetables, best enjoyed with steamed rice for a comforting meal.
Prepare Fish and Mustard Paste
Fry Fish and Vegetables
Create the Curry Base
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A light, flavorful fish curry from Odisha, made with a pungent mustard and garlic paste. This soupy curry features pan-fried fish and tender vegetables, best enjoyed with steamed rice for a comforting meal.
This odia recipe takes 50 minutes to prepare and yields 4 servings. At 412.81 calories per serving with 28.94g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook Masala and Simmer the Curry
Garnish and Serve
Fry some 'badi' (sun-dried lentil dumplings) until golden and add them to the curry along with the fish to simmer. They will soak up the gravy and add a wonderful texture.
You can include other vegetables like drumsticks (sajana chhuin) or raw banana (kancha kadali). Fry them along with the potatoes.
For a slight tang, you can add a small piece of dried mango (ambula) or a teaspoon of tamarind pulp to the gravy while it simmers.
This curry works well with other freshwater fish like Catla (Bhakura) or even sea fish like pomfret.
The freshwater fish used in this recipe is an excellent source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Ingredients like turmeric (containing curcumin), garlic, and mustard seeds possess potent anti-inflammatory compounds that can help combat chronic inflammation in the body.
Fish provides high-quality, easily digestible protein, which is essential for building and repairing tissues, muscle growth, and overall body function.
The spices in Panch Phoron, particularly cumin and fennel seeds, are known to stimulate digestive enzymes, promoting better digestion and gut health.
One serving of Macha Jhola contains approximately 350-400 calories, depending on the type of fish and the amount of oil used. It's a balanced meal when served with steamed rice.
Yes, Macha Jhola is quite healthy. It's rich in protein and Omega-3 fatty acids from the fish, and the spices like turmeric and mustard have anti-inflammatory properties. The use of mustard oil also provides beneficial monounsaturated fats.
Bitterness in Macha Jhola is almost always caused by overcooking the mustard paste. You should only sauté the paste for about 45-60 seconds on low heat before adding water. Soaking the mustard seeds in warm water before grinding also helps reduce bitterness.
For the most authentic Odia flavor, mustard oil is highly recommended. Its pungent taste is a signature element of the dish. If you must substitute, you can use a neutral vegetable oil, but the flavor profile will be different.
Panch Phoron is a whole spice blend from Eastern India, meaning 'five spices'. It typically contains equal parts of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds. You can easily mix these five spices at home.
Traditionally, 'jhola' means a thin, soupy gravy. However, if you prefer a thicker consistency, you can reduce the amount of water to 2 or 2.5 cups, or simmer the curry for a little longer with the lid off at the end.