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A rustic and flavorful Assamese specialty where a crispy fried fish head is crumbled and cooked with mixed vegetables and aromatic spices. This unique dish is a celebration of nose-to-tail cooking, perfect with steamed rice.
Marinate the Fish Head
Fry the Fish Head
Sauté Aromatics and Vegetables
A rustic and flavorful Assamese specialty where a crispy fried fish head is crumbled and cooked with mixed vegetables and aromatic spices. This unique dish is a celebration of nose-to-tail cooking, perfect with steamed rice.
This indian recipe takes 55 minutes to prepare and yields 4 servings. At 468.13 calories per serving with 26.24g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook Vegetables with Spices
Combine and Simmer
Garnish and Serve
Incorporate other seasonal vegetables like pumpkin (kumura), bottle gourd (lau), or broad beans (sheem) along with the potatoes and cauliflower for added flavor and texture.
For a milder version, omit the green chilies and reduce the red chili powder. For a spicier kick, add a pinch of garam masala powder along with the coriander leaves at the end.
While Rohu (Rohu Labeo) is traditional, this dish works wonderfully with the head of other large freshwater carp like Catla (Bhakua) or Mrigal (Mirika).
The fish head, particularly the brain and fatty tissues, is a concentrated source of Omega-3s, which are crucial for brain health, reducing inflammation, and supporting cardiovascular function.
This dish provides high-quality protein from the fish, essential for building and repairing tissues, muscle development, and overall body function.
The diverse mix of vegetables like cauliflower, cabbage, and potatoes supplies essential vitamins (A, C, K) and minerals (potassium, iron), contributing to a strong immune system and overall well-being.
Cabbage, cauliflower, and peas are rich in dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
It is a traditional Assamese dish where 'Masor Mur' means fish head and 'Bhaji' means stir-fry. A crispy fried fish head is crumbled and cooked with a medley of vegetables and spices, creating a unique and flavorful semi-dry curry.
Yes, it can be quite healthy. The fish head is an excellent source of Omega-3 fatty acids, protein, and minerals. The dish is also packed with fiber and vitamins from the various vegetables. Using mustard oil in moderation contributes healthy fats.
One serving of Masor Mur Diya Bhaji (approximately 265g) contains around 350-400 calories. The exact count can vary based on the amount of oil used and the specific vegetables included.
Absolutely. While Rohu is the most common choice, the head of any large freshwater carp like Catla (Bhakua) or Mrigal (Mirika) works very well for this recipe.
To clean a fish head, first, have the fishmonger cut it into large pieces. At home, rinse it thoroughly under cold running water. Make sure to remove the gills completely as they can be bitter. Scrape off any remaining scales and pat dry before marinating.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan over low heat, adding a splash of water if it seems too dry.
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