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A classic Odia fish curry where tender Rohu fish is simmered in a light, tangy gravy made from mustard paste, tomatoes, and spices. This flavorful dish is a staple in Odia households and pairs perfectly with steamed rice.
For 4 servings
Marinate Fish & Prepare Mustard Paste
Fry Fish, Potatoes & Badi
Prepare the Gravy Base
A classic Odia fish curry where tender Rohu fish is simmered in a light, tangy gravy made from mustard paste, tomatoes, and spices. This flavorful dish is a staple in Odia households and pairs perfectly with steamed rice.
This odia recipe takes 50 minutes to prepare and yields 4 servings. At 524 calories per serving with 37.86g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Simmer the Curry
Garnish and Serve
This curry can also be made with other freshwater fish like Katla or Bhakura. Some even prepare it with sea fish like mackerel.
Incorporate other vegetables like brinjal (eggplant) or drumsticks. Fry them along with the potatoes and add them to the gravy.
For a slightly different flavor profile, you can use yellow mustard seeds instead of black, or a combination of both.
If you prefer a thicker gravy (known as 'Besara'), reduce the amount of water and simmer for a little longer.
Rohu fish is a fantastic source of Omega-3 fatty acids, which are essential for maintaining heart health, supporting brain function, and reducing inflammation throughout the body.
This dish provides high-quality lean protein, crucial for building and repairing tissues, supporting muscle mass, and keeping you full and satisfied.
The curry is rich in spices like turmeric (containing curcumin), ginger, and garlic, all of which are known for their potent natural anti-inflammatory and antioxidant properties.
One serving of Rohi Machha Jhola contains approximately 380-450 calories, depending on the size of the fish portion and the amount of oil used.
Yes, it is a healthy dish. Rohu fish is an excellent source of lean protein and Omega-3 fatty acids. The use of spices like turmeric, ginger, and garlic adds anti-inflammatory benefits. Using mustard oil in moderation provides healthy fats.
Bitterness in mustard gravy usually happens for three reasons: 1) Grinding the mustard seeds for too long, which generates heat. 2) Not soaking the seeds before grinding. 3) Cooking the mustard paste on high heat or for too long. Always cook the paste on low heat just until the raw smell is gone.
Absolutely. While Rohu is traditional, this recipe works wonderfully with other freshwater carp like Catla. You can also try it with sea fish like pomfret or mackerel for a different taste.
Rohi Machha Jhola is best served hot with plain steamed rice ('Bhaata'). The thin, flavorful gravy is perfect for mixing with the rice.
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