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A classic Bengali fish curry where tender Rohu fish steaks are fried and simmered in a rich, aromatic gravy of yogurt, onions, and spices. This celebratory dish is a perfect centerpiece for any special meal.
For 4 servings
Marinate the Fish
Shallow Fry the Fish
Prepare the Gravy Base (Kalia Masala)
A classic Bengali fish curry where tender Rohu fish steaks are fried and simmered in a rich, aromatic gravy of yogurt, onions, and spices. This celebratory dish is a perfect centerpiece for any special meal.
This bengali recipe takes 55 minutes to prepare and yields 4 servings. At 315.16 calories per serving with 30.38g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Spices and Tomato
Incorporate Yogurt and Simmer
Finish and Serve
This recipe works wonderfully with other freshwater carp like Katla or even with sea fish like Bhetki (Barramundi).
You can add par-fried potato wedges or cauliflower florets to the gravy along with the fish for a more substantial curry.
For a creamier texture, add 1-2 tablespoons of fresh cream or a fine paste of soaked almonds at the end of cooking.
Adjust the number of green chilies or the amount of red chili powder to suit your preference for heat.
Rohu fish is a good source of Omega-3 fatty acids, which are essential for maintaining cardiovascular health, reducing inflammation, and supporting brain function.
Fish provides high-quality protein that is crucial for muscle repair, building tissues, and maintaining overall body function without the high saturated fat content of other meats.
The curry uses spices like turmeric, ginger, and garlic, which are known for their powerful anti-inflammatory and antioxidant properties, helping to boost immunity and fight cellular damage.
Yes, Mahi Kalia can be a healthy dish. Fish is an excellent source of lean protein and omega-3 fatty acids, which are great for heart and brain health. The use of spices like turmeric and ginger also offers anti-inflammatory benefits. To make it healthier, you can control the amount of oil used.
One serving of Mahi Kalia (approximately one fish steak with gravy) contains around 330-360 calories. This is an estimate and can vary based on the size of the fish steak and the amount of oil used.
Traditionally, freshwater carp like Rohu or Katla are used for Mahi Kalia due to their firm texture and rich flavor, which holds up well in the gravy. However, you can also use other firm-fleshed fish like Bhetki (Barramundi).
The key is temperature control. First, ensure your yogurt is at room temperature and whisked until completely smooth. Second, always lower the heat to the absolute minimum before adding the yogurt. Third, stir continuously and quickly for 2-3 minutes after adding it until it is fully incorporated into the masala.
Yes, Mahi Kalia tastes even better the next day as the flavors deepen. You can prepare it completely and store it in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop, adding a splash of water if the gravy has thickened too much.
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