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A light and tangy Assamese fish curry made with bottle gourd and freshwater fish. This simple, soupy dish gets its signature sourness from tomatoes and is perfect with steamed rice, offering a comforting taste of Northeast India.
For 4 servings
Marinate and Fry the Fish
Prepare the Curry Base
Cook the Vegetables
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A light and tangy Assamese fish curry made with bottle gourd and freshwater fish. This simple, soupy dish gets its signature sourness from tomatoes and is perfect with steamed rice, offering a comforting taste of Northeast India.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 286.29 calories per serving with 24.51g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer and Finish the Curry
For a more traditional Assamese sourness, replace tomatoes with a few pieces of 'thekera' (dried mangosteen) or a generous squeeze of 'kaji nemu' (Assamese lemon) juice at the end.
Add 1 medium potato, cubed, along with the bottle gourd for a heartier version of the curry.
This curry also works beautifully with other freshwater fish like Catla, Bhokua, or even small river fish.
The freshwater fish in this curry is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
Bottle gourd has high water content and is low in calories, making this dish hydrating and suitable for weight management.
The light, soupy consistency of the curry, along with spices like ginger, helps in easy digestion and soothes the stomach.
Ingredients like turmeric, garlic, and ginger have anti-inflammatory and antibacterial properties that can help strengthen the immune system.
Nol Tenga is a traditional Assamese fish curry. 'Nol' means bottle gourd and 'Tenga' means sour. It's a light, soupy curry known for its tangy flavor, typically made with freshwater fish.
Yes, Nol Tenga is considered a very healthy dish. It is low in oil, rich in protein and omega-3 fatty acids from the fish, and packed with vitamins and fiber from the bottle gourd. Its soupy consistency also aids in hydration.
One serving of Nol Tenga contains approximately 280-320 calories, making it a light yet satisfying main course. The exact count depends on the type of fish and amount of oil used.
Absolutely. While Rohu is traditional, you can use any firm freshwater fish like Catla, Mrigal, or even tilapia if freshwater fish are unavailable.
If your tomatoes are not very tangy, you can add a squeeze of fresh lemon juice or a teaspoon of tamarind paste at the end of cooking to enhance the sourness.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop. Avoid microwaving as it can make the fish rubbery.