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A rustic and flavorful Odia curry made with fried fish head and potatoes, simmered in a tangy mustard and tomato gravy. This traditional delicacy is a true taste of coastal Odisha.
Marinate Fish and Prepare Mustard Paste
Fry Fish Head and Potatoes
Prepare the Curry Base (Masala)
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A rustic and flavorful Odia curry made with fried fish head and potatoes, simmered in a tangy mustard and tomato gravy. This traditional delicacy is a true taste of coastal Odisha.
This odia recipe takes 60 minutes to prepare and yields 4 servings. At 384.28 calories per serving with 25.86g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer the Curry
Garnish and Serve
You can add other vegetables like eggplant (baigana) or drumsticks (sajana chhuin) along with the potatoes for added texture and nutrition.
For a more pungent flavor, use a mix of black and yellow mustard seeds. You can also add a green chili while grinding the mustard paste.
For a slightly richer and milder gravy, you can add 1/4 cup of coconut milk during the last 5 minutes of simmering.
The fish head, particularly the brain and fatty tissues, is a concentrated source of Omega-3s (EPA and DHA), which are crucial for brain health, reducing inflammation, and supporting cardiovascular function.
Fish is a high-quality lean protein that provides essential amino acids necessary for building and repairing tissues, including muscle and skin.
This curry is rich in ingredients with anti-inflammatory benefits. Mustard seeds, turmeric (curcumin), and garlic work together to help combat inflammation in the body.
The blend of spices used, including cumin, coriander, and ginger, are known in traditional medicine to stimulate digestive enzymes and promote better gut health.
Munddi Gathi is a traditional and iconic curry from the coastal state of Odisha in India. It features a fried fish head ('Munddi') cooked with potatoes in a robust and tangy gravy ('Gathi') made from a base of mustard paste, tomatoes, and spices.
The most common reason for a bitter mustard-based curry is overcooking the mustard paste. It should only be sautéed for 1-2 minutes before adding liquid. Grinding the mustard seeds for too long can also sometimes release bitter oils.
Yes, while Rohu (Rohi) or Catla (Bhakura) are traditional choices, you can use the head of any large freshwater carp. The key is to have a large head with enough meat and cartilage to flavor the curry.
Munddi Gathi can be part of a healthy diet in moderation. The fish head is an excellent source of Omega-3 fatty acids, protein, and minerals like iron and zinc. However, it is traditionally prepared by frying, which adds calories. To make it healthier, you can pan-sear the fish head with minimal oil instead of deep frying.
A typical serving of Munddi Gathi (around 340g) contains approximately 330-360 calories. The exact number can vary based on the amount of oil used and the size of the fish head.
Store any leftover Munddi Gathi in an airtight container in the refrigerator for up to 2 days. The flavors often deepen overnight, making it even more delicious the next day. Reheat gently on the stovetop until hot.