Bengali Fish Curry Recipe

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Servings: 4

Ingredients

Cost per serving $3.32 view details
  • 1 1/2 lb white fish cutlets or possibly fillets
  • 2 tsp salt
  • 1 tsp turmeric Mustard oil for pan-frying
  • 1 lrg potato cut in wedges
  • 1 sm eggplant sliced
  • 4 c. water
  • 4 x green chilies deseeded, and slit lengthwise
  • 1/2 tsp cumin seeds
  • 1/2 tsp fennel seeds
  • 1/2 tsp black mustard seeds
  • 1/4 tsp fenugreek seeds
  • 1/4 tsp nigella seeds (kalonji)

Directions

  1. Wipe the fish dry, sprinkle both sides with salt and turmeric, and set aside to marinate for 5 min. Heat oil in a pan and saute/fry the fish till golden on both sides and cooked through. Set fish aside.
  2. Using the same oil, saute/fry the masala spices till they start to crackle. Add in the potato and eggplant and saute/fry till well coated with the spices. Put in the water and simmer till the vegetables are tender. Add in fish and chilies and heat through. Serve with plain rice.
  3. This recipe yields 4 servings.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 573g
Recipe makes 4 servings
Calories 308  
Calories from Fat 94 31%
Total Fat 10.44g 13%
Saturated Fat 1.61g 6%
Trans Fat 0.0g  
Cholesterol 102mg 34%
Sodium 1266mg 53%
Potassium 1058mg 30%
Total Carbs 17.9g 5%
Dietary Fiber 4.9g 16%
Sugars 2.75g 2%
Protein 35.05g 56%
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