A delicate Bengali fish curry. In India, the best parts of a fish are often reserved as a fillet and served grilled, broiled, or cooked alongside a fish stew or curry containing the less attractive portions of fish. The contrasting texture combination is worth trying at your dinner table.
Ingredients
- 2 large tomatoes, coarsely chopped
- 2 teaspoons ground cumin
- 1 tablespoon ground turmeric
- ½ teaspoon salt
- 2 cups water
- 1 tablespoon vegetable oil
- 2 pounds thick whitefish fillets, cut into large chunks
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds
- ½ teaspoon black cumin seeds
- ¼ teaspoon fennel seeds, lightly crushed
- ¼ teaspoon fenugreek seeds
Directions
Step 1
Bring the tomatoes, cumin, turmeric, salt, and water to a boil in a four quart saucepan; reduce heat to medium and maintain a simmer.
Step 2
Heat the oil in a skillet over medium-high heat; cook the fish in the oiled skillet until golden brown, 2 to 3 minutes per side. Transfer the fish to the saucepan.
Step 3
Heat a separate skillet over medium heat, and toast the mustard seeds, cumin seeds, black cumin seeds, fennel seeds, and fenugreek seeds until fragrant, just a few seconds. Stir the spices into the saucepan. Simmer until the flavors integrate, about 10 minutes more. Serve hot.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 367 | |
% Daily Value * | |
Total Fat18g | 23% |
Saturated Fat3g | 14% |
Cholesterol137mg | 46% |
Sodium418mg | 18% |
Total Carbohydrate6g | 2% |
Dietary Fiber2g | 6% |
Total Sugars3g | |
Protein45g | |
Vitamin C12mg | 61% |
Calcium93mg | 7% |
Iron3mg | 17% |
Potassium1015mg | 22% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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