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A classic Assamese sour fish curry, Thekera Tenga gets its signature tangy flavor from dried mangosteen. This light, soupy curry with tender fish and potatoes is a comforting meal, best enjoyed with steamed rice.
Prepare Fish and Thekera
Shallow-Fry the Fish
Prepare the Curry Base
A classic Assamese sour fish curry, Thekera Tenga gets its signature tangy flavor from dried mangosteen. This light, soupy curry with tender fish and potatoes is a comforting meal, best enjoyed with steamed rice.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 409.49 calories per serving with 26.24g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Simmer the Curry
Add Fish and Finish
If thekera is unavailable, you can use 2-3 large, sour tomatoes (bilahi) or a small amount of tamarind pulp for a different but still delicious tangy flavor.
Add pieces of bottle gourd (lau) or elephant apple (outenga) along with the potatoes for added texture and flavor.
For a quicker and lighter version, you can skip frying the fish and add the raw marinated fish directly to the boiling curry, letting it poach until cooked through.
A small amount of ground black pepper can be added at the end for a subtle hint of heat that complements the sourness.
The use of river fish like Rohu makes this curry an excellent source of Omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
Both turmeric (containing curcumin) and mustard oil are known for their potent anti-inflammatory effects, which can help in managing chronic inflammation.
Thekera (Garcinia pedunculata) is traditionally used in Assamese cuisine not just for its sour taste but also for its digestive properties, helping to soothe the stomach.
Fish is a high-quality, lean protein source that is essential for muscle repair, growth, and overall body function, making this a nutritious and satisfying meal.
One serving of Thekera Tenga contains approximately 350-400 calories, primarily from the fish and mustard oil. The exact count can vary based on the type of fish and the amount of oil used.
Yes, Thekera Tenga is a healthy dish. It is rich in lean protein and Omega-3 fatty acids from the fish, contains anti-inflammatory compounds from turmeric and mustard oil, and is relatively low in calories. Thekera itself is believed to aid digestion.
If you cannot find thekera (dried mangosteen), you can substitute it with other souring agents. The most common alternatives are tamarind pulp, raw mango slices (when in season), or simply using more sour tomatoes. Lemon juice can also be added at the end, but it will alter the authentic taste.
Panch Phoron is a whole spice blend originating from the Indian subcontinent, used especially in Eastern India. It typically consists of an equal mix of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds.
Absolutely. While freshwater fish like Rohu or Catla are traditional, you can make this curry with other firm-fleshed fish. Sea bass or cod can work, but the flavor profile will be slightly different.
Bitterness can occur for a few reasons. The most common cause is burning the panch phoron spices during tempering. Ensure you add them to moderately hot oil and let them splutter for just 30-40 seconds. Over-toasted fenugreek seeds, a component of panch phoron, can also be a source of bitterness.
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