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A classic Bengali delicacy where a large fish head is cooked with fragrant Gobindobhog rice and potatoes into a rich, aromatic mishmash. This traditional dish is a true celebration of Bengali flavors, perfect for a special family meal.
For 4 servings
Marinate Fish and Prep Ingredients
Fry the Fish Head and Potatoes
Sauté Aromatics and Spices
A classic Bengali delicacy where a large fish head is cooked with fragrant Gobindobhog rice and potatoes into a rich, aromatic mishmash. This traditional dish is a true celebration of Bengali flavors, perfect for a special family meal.
This bengali recipe takes 65 minutes to prepare and yields 4 servings. At 490.74 calories per serving with 25.6g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Cook the Ghonto
Finish and Serve
For a vegetarian version, replace the fish head with 2 cups of cauliflower florets or 200g of crumbled paneer. Fry them until golden brown before adding to the masala.
If Gobindobhog rice is unavailable, you can use short-grain Basmati or Kalijeera rice. Adjust the water quantity and cooking time as needed.
Add 1/4 cup of soaked Chana Dal (split chickpeas) along with the rice for added texture, protein, and a nuttier flavor.
Increase the amount of red chili powder and add a few more slit green chilies for a more fiery dish.
The fish head is a concentrated source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting cardiovascular function.
This dish provides high-quality protein from the fish, which is essential for building and repairing tissues, muscle growth, and overall body function.
The combination of rice and potatoes offers complex carbohydrates that provide a steady release of energy, keeping you full and energized for longer.
Contains spices like turmeric, known for its anti-inflammatory compound curcumin, and ginger, which aids in digestion and has antioxidant properties.
Muri Ghonto is a traditional and iconic Bengali dish. 'Muri' means head, and 'Ghonto' means a mishmash-style dry or semi-dry curry. It's made by cooking a large fish head (usually Rohu or Katla) with fragrant rice, potatoes, and a blend of aromatic spices.
Yes, while Rohu (Rui) or Katla (Catla) are traditional choices due to their size and flavor, you can use the head of any large freshwater fish. The key is to have a head with enough meat and cartilage to flavor the dish.
This usually happens due to excess water or overcooking. Ensure you use the correct rice-to-water ratio (typically 1:2 for Gobindobhog rice). Also, avoid over-stirring, which can break down the rice grains. If it looks too wet towards the end, cook it uncovered on low heat for a few minutes to evaporate the excess moisture.
Store leftover Muri Ghonto in an airtight container in the refrigerator for up to 2 days. To reheat, sprinkle a little water over it and gently heat it in a pan on the stovetop or in the microwave until warmed through.
Muri Ghonto can be part of a balanced diet. The fish head is an excellent source of Omega-3 fatty acids, protein, and minerals like iron and zinc. However, it is traditionally prepared with a generous amount of oil for frying, which increases its calorie content. You can reduce the oil for a healthier version, but it may alter the authentic taste and texture.
A typical serving of Muri Ghonto (around 320g) contains approximately 450-550 calories. The exact number can vary based on the amount of oil used, the size of the fish head, and the specific ingredients.
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