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A quintessential Odia delicacy, Sukhua Rai is a bold and pungent curry featuring sun-dried fish simmered in a sharp, freshly ground mustard and garlic gravy. This rustic dish, with its characteristic aroma from mustard oil and panch phoron, offers a true taste of coastal Odisha and is best enjoyed with a plate of hot steamed rice.
For 4 servings
Prepare the Dried Fish
Grind the Mustard Paste
Cook the Curry Base
A quintessential Odia delicacy, Sukhua Rai is a bold and pungent curry featuring sun-dried fish simmered in a sharp, freshly ground mustard and garlic gravy. This rustic dish, with its characteristic aroma from mustard oil and panch phoron, offers a true taste of coastal Odisha and is best enjoyed with a plate of hot steamed rice.
This odia recipe takes 40 minutes to prepare and yields 4 servings. At 328.28 calories per serving with 27.49g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Simmer and Finish the Curry
Add vegetables like brinjal (eggplant), drumsticks, or pumpkin along with the potatoes for a more wholesome curry.
For extra texture and flavor, fry some sun-dried lentil dumplings (badi) until golden and add them to the curry during the last 5 minutes of simmering.
Add a tablespoon of poppy seeds (posto) while grinding the mustard paste for a slightly thicker and creamier gravy.
Dried fish is a concentrated source of Omega-3 fatty acids, which are essential for brain health and reducing inflammation.
Mustard seeds, garlic, and turmeric contain compounds like glucosinolates, allicin, and curcumin, which have potent anti-inflammatory effects.
Dried fish provides a high-quality, complete protein necessary for muscle repair, growth, and overall body function.
Small, whole dried fish like anchovies (Mourali), sardines, or Bombay duck (Bombil) are traditionally used. The key is to use a variety that holds its shape after frying and simmering.
Bitterness usually occurs if the mustard paste is overcooked or cooked on high heat. Sauté the paste gently on low heat for only 1-2 minutes, just until the raw smell disappears. Soaking the seeds beforehand can also help reduce bitterness.
Absolutely! This curry is very versatile. Brinjal (eggplant), drumsticks, pumpkin, and even raw banana are excellent additions. Add them along with the potatoes.
Store leftover Sukhua Rai in an airtight container in the refrigerator for up to 2 days. The flavors often deepen and taste even better the next day. Reheat gently on the stovetop.
In moderation, it can be. Dried fish is a concentrated source of protein and Omega-3 fatty acids. Mustard seeds have anti-inflammatory properties. However, it is high in sodium due to the salted dried fish, so it should be consumed mindfully, especially by those with high blood pressure.
One serving of Sukhua Rai contains approximately 350-400 calories, primarily from the fish, oil, and potatoes. This is an estimate and can vary based on the type of fish and amount of oil used.
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