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A classic Bengali fish curry where climbing perch is simmered in a luscious, pungent mustard oil gravy with nigella seeds and green chilies. A simple yet incredibly flavorful dish, best enjoyed with steamed rice.
Marinate the Fish
Fry the Fish
Temper the Spices
A classic Bengali fish curry where climbing perch is simmered in a luscious, pungent mustard oil gravy with nigella seeds and green chilies. A simple yet incredibly flavorful dish, best enjoyed with steamed rice.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 424.24 calories per serving with 25.9g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Gravy
Simmer and Finish
If Koi fish is unavailable, you can make this curry with other small, firm freshwater fish like Pabda, Tangra, or even small Rohu pieces.
For a slightly tangy and creamier gravy, you can add 1 tablespoon of whisked yogurt along with the spice paste. Cook until oil separates before adding water.
A pinch of roasted and ground cumin powder can be sprinkled on top before serving for an extra layer of earthy aroma.
Koi fish, a freshwater fish, is a good source of omega-3 fatty acids, which are crucial for supporting brain health and reducing inflammation in the body.
This dish provides essential amino acids from the fish, which are necessary for muscle repair, growth, and maintaining overall body function.
Mustard oil is rich in monounsaturated and polyunsaturated fats (MUFA and PUFA), which can help improve cholesterol levels and support cardiovascular health when consumed in moderation.
A single serving of Tel Koi (one piece of fish with gravy) is estimated to contain approximately 390-420 calories. This is an estimate, as the actual value depends on the size of the fish and the amount of oil absorbed.
Tel Koi offers health benefits from the fish, which provides high-quality protein and omega-3 fatty acids, and from mustard oil's heart-healthy fats. However, it is a high-calorie dish due to the generous amount of oil, so it should be enjoyed in moderation as part of a balanced diet.
The classic and best pairing for Tel Koi is plain, hot steamed rice ('gorom bhaat'). The simple rice perfectly complements the rich, pungent, and spicy gravy.
This is a common issue. The key is to pat the fish completely dry with paper towels before marinating and frying. Any moisture will react with the hot oil. Also, using a splatter guard or a lid to partially cover the pan is highly recommended.
Yes, you can reduce the oil to 1/4 cup. However, the authentic taste and rich texture come from the generous amount of mustard oil, as the name 'Tel Koi' (Oil Koi) itself suggests.
While technically possible, using any oil other than mustard oil will significantly change the taste of the dish. The pungent, sharp flavor of mustard oil is the soul of this traditional Bengali recipe.
This recipe goes great with these complete meals
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