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A quintessential Bengali delicacy combining humble cabbage with the rich, savory flavors of a fried fish head. This semi-dry curry is aromatic, complex, and a true celebration of traditional flavors, best enjoyed with steamed rice.
For 4 servings
Prepare and Fry Fish Head
Fry Potatoes and Prepare Tempering
Sauté Aromatics and Spices
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A quintessential Bengali delicacy combining humble cabbage with the rich, savory flavors of a fried fish head. This semi-dry curry is aromatic, complex, and a true celebration of traditional flavors, best enjoyed with steamed rice.
This bengali recipe takes 60 minutes to prepare and yields 4 servings. At 476.93 calories per serving with 26.15g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Cabbage
Combine and Finish
You can use the head of other large freshwater fish like Katla or Bhetki for a similar taste profile.
Add a handful of green peas along with the cabbage for extra sweetness and texture.
For a vegetarian alternative, replace the fish head with fried cubes of paneer or crumbled vadi (sun-dried lentil dumplings). Add them at the final stage of cooking.
The fish head, particularly from fatty fish like Rohu, is an excellent source of Omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
Cabbage is packed with dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight by keeping you full for longer.
The use of spices like turmeric, ginger, and garlic provides potent anti-inflammatory compounds that can help combat chronic inflammation in the body.
Traditionally, the head of large freshwater carp like Rohu (Rui) or Catla is used. Their heads are large, fatty, and flavorful, which is ideal for this dish.
It can be part of a balanced diet. The fish head is a great source of Omega-3 fatty acids, and cabbage is high in fiber and vitamins. However, it is prepared with a significant amount of oil for frying, so it should be consumed in moderation.
One serving of Masor Mur di Bandhakobi contains approximately 500-550 calories, primarily from the oil used for frying and the fatty parts of the fish head.
Yes, for a vegetarian version, you can omit the fish head and use fried paneer cubes or Bengali bori (lentil dumplings) instead. The core cooking process for the cabbage remains the same.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The flavors often deepen overnight, making it taste even better the next day. Reheat thoroughly before serving.