Monji Gaade
A traditional Kashmiri delight where tender fish pieces are simmered with unique, subtly sweet kohlrabi in a fragrant gravy of fennel and ginger. This authentic dish, cooked in mustard oil, offers a perfect balance of flavors and is a true taste of the valley.
For 4 servings
4 steps. 40 minutes total.
- 1
Step 1
- a.Marinate and Fry the Fish
- b.Clean the fish steaks and pat them completely dry with a paper towel.
- c.In a bowl, rub the fish with 1/2 tsp of salt and 1/2 tsp of turmeric powder. Let it marinate for 15 minutes.
- d.Heat the mustard oil in a heavy-bottomed pan or kadai over medium-high heat until it reaches its smoking point. This removes its pungent aroma.
- e.Reduce the heat to medium. Carefully slide the marinated fish pieces into the hot oil. Do not overcrowd the pan; fry in batches if necessary.
- f.Shallow-fry for 3-4 minutes per side until golden brown and crisp. Remove the fish with a slotted spoon and set aside.
- 2
Step 2
- a.Sauté Kohlrabi and Spices
- b.In the same pan, use about 4 tablespoons of the remaining oil (remove any excess). Keep the heat on medium.
- c.Add the whole spices: lightly crushed black and green cardamoms, cloves, and the cinnamon stick. Sauté for 30-40 seconds until they release their aroma.
- d.Stir in the asafoetida.
- e.Add the sliced kohlrabi and sauté for 5-7 minutes, stirring occasionally, until the edges turn light golden brown.
- f.Add the powdered spices: Kashmiri red chili powder, fennel powder, ginger powder, and the remaining 1/2 tsp of turmeric powder. Stir continuously for 1 minute to cook the spices without burning them.
- 3
Step 3
- a.Simmer the Curry
- b.Pour in 3 cups of hot water and add the remaining 1 tsp of salt. Stir well and bring the gravy to a vigorous boil.
- c.Once boiling, reduce the heat to a gentle simmer. Carefully place the fried fish pieces back into the pan, ensuring they are submerged in the gravy.
- d.Cover the pan and let the curry simmer for 15-20 minutes. The kohlrabi should be tender, and the gravy will have a thin, broth-like consistency with oil floating on top, which is characteristic of this dish.
- 4
Step 4
- a.Rest and Serve
- b.Turn off the heat and let the Monji Gaade rest, covered, for at least 10-15 minutes. This crucial step allows the flavors to deepen and meld together.
- c.Serve hot with a plate of fluffy steamed rice to soak up the delicious gravy.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Always heat mustard oil to its smoking point to neutralize its pungent flavor before you begin cooking.
- 2Do not over-fry the fish, as it will continue to cook in the gravy. A light golden crust is sufficient.
- 3The gravy for Monji Gaade is traditionally thin. If you prefer a thicker consistency, you can simmer it uncovered for an additional 5-7 minutes at the end.
- 4For the most authentic flavor, use freshly ground fennel and ginger powders.
- 5This dish tastes even better the next day as the spices fully infuse into the fish and kohlrabi.
Adapt it for your goals.
Vegetable Variation
Replace kohlrabi with turnips (Gogji) or lotus stem (Nadru), which are also traditional Kashmiri vegetables that pair well with this gravy.
Vegetarian VersionVegetarian Version
For a vegetarian alternative, substitute the fish with thick slices of paneer (fried until golden) or large chunks of par-boiled potatoes.
Spicier VersionSpicier Version
Add 1-2 slit green chilies along with the whole spices in step 2 for an extra kick of heat.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
The fish in this dish is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation, supporting a healthy heart.
Anti-Inflammatory Properties
Spices like turmeric (containing curcumin), ginger, and cloves are known for their powerful anti-inflammatory and antioxidant effects, which can help combat oxidative stress.
Aids Digestion
Fennel powder and asafoetida are traditionally used in Indian cooking to aid digestion, reduce bloating, and prevent indigestion.
Good Source of Fiber
Kohlrabi is a nutrient-dense vegetable that provides a good amount of dietary fiber, which is essential for digestive health and maintaining stable blood sugar levels.
Frequently asked questions
Traditionally, firm, freshwater river fish like Rohu, Katla, or Trout are used. The key is to use a fish that holds its shape well during cooking.