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A classic Odia fish curry featuring pan-fried rohu fish simmered in a light, fragrant mustard and tomato gravy. It's a comforting, everyday dish from Odisha, best enjoyed with steamed rice.
For 4 servings
Marinate the Fish
Prepare the Mustard Paste
Fry the Fish and Badi
A classic Odia fish curry featuring pan-fried rohu fish simmered in a light, fragrant mustard and tomato gravy. It's a comforting, everyday dish from Odisha, best enjoyed with steamed rice.
This odia recipe takes 50 minutes to prepare and yields 4 servings. At 652.35 calories per serving with 42.26g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Gravy (Jhola)
Simmer the Curry
Garnish and Serve
You can add chunks of potato, drumsticks, or eggplant to the curry. Fry them lightly after frying the fish and add them to the gravy to cook until tender.
While Rohu is traditional, this curry can also be made with other freshwater fish like Catla, Bhakura, or even sea fish like mackerel or pomfret.
For a slightly thicker and richer gravy, you can add 1 tablespoon of poppy seed (posto) paste along with the mustard paste.
Increase the number of green chilies in the paste or add a slit green chili to the gravy while it simmers for extra heat.
Rohu fish is an excellent source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish provides high-quality lean protein, essential for building and repairing tissues, muscle growth, and overall body function.
The use of turmeric, ginger, garlic, and mustard seeds in the curry provides powerful anti-inflammatory compounds that can help combat chronic inflammation.
Spices like cumin, ginger, and fennel (in panch phoron) are known to aid digestion, reduce bloating, and improve gut health.
One serving of Rohu Machha Jhola contains approximately 350-450 calories, depending on the amount of oil used and the size of the fish steak. It's a balanced meal providing protein, healthy fats, and carbohydrates when served with rice.
Yes, it is a healthy dish. Rohu fish is an excellent source of lean protein and Omega-3 fatty acids, which are good for heart and brain health. Mustard oil provides healthy fats, and spices like turmeric and ginger have anti-inflammatory properties.
Mustard paste can turn bitter if it's over-ground or over-cooked. To prevent this, soak the seeds before grinding, grind them to a very smooth paste quickly, and most importantly, cook the paste on low heat for only 2-3 minutes until the raw smell is gone.
Absolutely. While Rohu is traditional, this recipe works well with other freshwater fish like Catla or Mrigal. You can also try it with sea fish like mackerel or kingfish.
Panch Phoron is a whole spice blend from Eastern India. It consists of equal parts of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds. You can easily make it at home by mixing these five spices.
Yes, you can. The flavors of the curry often deepen overnight. Store it in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop before serving.
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