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Bengali Fish Curry

  • 4servings

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Source: www.cookingindex.comReport recipe

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Nutrition Info . . .

NutrientsLipids, Cellulose
VitaminsC, P
MineralsSilicon, Sulfur, Cobalt

Ingredients Jump to Instructions ↓

  1. 1 tablespoon 15ml Oil

  2. 1/2 teaspoon 2 1/2ml Cumin seeds

  3. 1/2 teaspoon 2 1/2ml Fennel seeds

  4. 1/2 teaspoon 2 1/2ml Mustard seeds

  5. 1/2 teaspoon 2 1/2ml Fenugreek seeds (methi)

  6. 1/2 teaspoon 2 1/2ml Black onion seeds (kalonji) - optional

  7. (available at Indian markets)

  8. 2 Red boiling potatoes - quartered (small)

  9. 1 Japanese eggplant - quartered

  10. 1 teaspoon 5ml Turmeric

  11. 2 Thai green chiles - halved lengthwise,

  12. And seeded (or serrano chiles)

  13. 3 cups 711ml Water

  14. 1 lb 454g / 16oz Flatfish filets - cut in chunks

  15. (such as halibut)

  16. 1 tablespoon 15ml Chopped cilantro - for garnish

Instructions Jump to Ingredients ↑

  1. Heat the oil in a heavy-bottomed skillet over medium heat. Add the cumin, fennel, mustard, fenugreek and optional black onion seeds and allow them to crackle. Add the potatoes and fry for 2 to 3 minutes. Add the eggplant and fry for 2 more minutes. Add the turmeric and chiles.

  2. Add the water, lower the heat and simmer until the potatoes are almost tender, 10 minutes. Add the fish and allow to simmer until the fish turns opaque and is cooked through, 2 to 3 minutes. Serve hot, garnished with the cilantro.

  3. This recipe yields 4 servings.

  4. Each serving: 187 calories ; 144 mg sodium; 35 mg cholesterol; 6 grams fat; 1 gram saturated fat; 8 grams carbohydrates; 24 grams protein; 1.50 grams fiber.

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