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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.
Marinate and Fry the Fish
Sauté Kohlrabi and Spices
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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.
This kashmiri recipe takes 60 minutes to prepare and yields 4 servings. At 446.91 calories per serving with 30.29g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Curry
Rest and Serve
Replace kohlrabi with turnips (Gogji) or lotus stem (Nadru), which are also traditional Kashmiri vegetables that pair well with this gravy.
For a vegetarian alternative, substitute the fish with thick slices of paneer (fried until golden) or large chunks of par-boiled potatoes.
Add 1-2 slit green chilies along with the whole spices in step 2 for an extra kick of heat.
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.
Spices like turmeric (containing curcumin), ginger, and cloves are known for their powerful anti-inflammatory and antioxidant effects, which can help combat oxidative stress.
Fennel powder and asafoetida are traditionally used in Indian cooking to aid digestion, reduce bloating, and prevent indigestion.
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.
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.
Yes, it is a relatively healthy dish. The fish provides lean protein and omega-3 fatty acids, kohlrabi is rich in fiber and vitamins, and the spices like turmeric and ginger have anti-inflammatory properties. Cooking in mustard oil also offers monounsaturated fats.
One serving of Monji Gaade contains approximately 375-400 calories, making it a balanced and nutritious main course.
Mustard oil is key to the authentic flavor of Kashmiri cuisine. While you can substitute it with a neutral vegetable oil or ghee, the distinctive pungent taste of the dish will be lost.
The authentic gravy is meant to be thin and soupy. However, if you prefer it thicker, you can simmer the curry uncovered for an extra 5-10 minutes after the fish is cooked to allow some of the water to evaporate.
Yes, you can use thick fish fillets. Be more gentle when handling them in the gravy as they can break more easily than bone-in steaks.