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Tender pointed gourds stuffed with a savory spiced fish filling, simmered in a rich, aromatic gravy. A classic Bengali delicacy that's a true labor of love, perfect with steamed rice.
For 4 servings
Prepare the Pointed Gourds
Prepare the Fish Stuffing
Tender pointed gourds stuffed with a savory spiced fish filling, simmered in a rich, aromatic gravy. A classic Bengali delicacy that's a true labor of love, perfect with steamed rice.
This bengali recipe takes 75 minutes to prepare and yields 4 servings. At 350.79 calories per serving with 16.32g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Stuff and Fry the Gourds
Make the Gravy
Simmer and Finish the Dolma
Replace the fish stuffing with a mixture of crumbled paneer, mashed potatoes, and spices.
Use minced prawns (chingri) instead of fish for a different seafood flavor, a variation known as Chingri Potoler Dolma.
This stuffing and gravy combination also works well with other vegetables like bell peppers (capsicum) or ridge gourd (jhinge).
Add 1-2 tablespoons of cashew paste (kajur bata) or poppy seed paste (posto bata) to the gravy along with the tomato puree for a richer, creamier texture.
The use of Rohu fish provides a good source of Omega-3 fatty acids, which are essential for maintaining heart health and supporting brain function.
Fish is a high-quality protein source, crucial for building and repairing tissues, muscle development, and overall body function.
The recipe includes spices like turmeric, ginger, and garlic, which are known for their natural anti-inflammatory compounds that can help reduce inflammation in the body.
Pointed gourd is a good source of dietary fiber, which aids in digestion, promotes regular bowel movements, and contributes to gut health.
Potoler Dolma is a traditional Bengali dish where 'Potol' (pointed gourd) is hollowed out and stuffed ('Dolma') with a savory filling, typically made from fish, prawns, or a vegetarian mixture, and then simmered in a spiced gravy.
One serving of Potoler Dolma, which is about 3 pieces, contains approximately 420-450 calories. The exact count can vary based on the amount of oil used and the fat content of the fish.
Potoler Dolma can be a balanced dish. It provides protein from fish, fiber and vitamins from the pointed gourd, and beneficial compounds from spices like turmeric. However, it is traditionally made with a generous amount of oil and involves frying, so it should be consumed in moderation as part of a balanced diet.
Absolutely! For a vegetarian version, you can replace the fish stuffing with a mixture of crumbled paneer (Indian cottage cheese), mashed potatoes, peas, and spices. The gravy preparation remains the same.
Potoler Dolma is best served hot with plain steamed basmati rice, which perfectly complements the rich and flavorful gravy.
Yes, you can. In fact, like many curries, Potoler Dolma often tastes even better the next day as the flavors deepen. Store it in an airtight container in the refrigerator and gently reheat before serving.
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