Bengal-Style Fish Curry

Bengal-Style Fish Curry 580 Author: Canadian Living Credits: Bengal-Style Fish Curry 580

This curry is based on the techniques and flavours of Bengali cuisine, which is noted for its many fish dishes. A firm-fleshed freshwater or saltwater fish is needed here: Tilapia or ocean perch fillets will do quite well. Serve with rice.

  • Portion size 5 servings

Ingredients

  • 1 1/2 lb fish fillet
  • 1 tablespoon lime juice
  • 1 teaspoon turmeric
  • 1/2 teaspoon salt
  • 1/4 cup vegetable oil
  • 6 red hot peppers
  • 1 teaspoon black mustard seeds
  • 1 teaspoon yellow mustard seeds
  • 3 clove
  • 1 bay leaf
  • 2 cloves garlic pressed or pounded to paste
  • 2 teaspoons finely grated fresh ginger
  • 1 onion finely chopped
  • 3 tablespoons plain yogurt
  • 3 green hot pepper halved lengthwise and seeded
  • cilantro sprigs
Spice Paste:
  • 2 tablespoons water
  • 1 tablespoon ground coriander
  • 2 teaspoons dry mustard
  • 1 1/2 teaspoon chili powder
  • 1 teaspoon pepper
  • 1 teaspoon ground cumin
  • 3/4 teaspoons salt

Method

Cut fish into large chunks; sprinkle with lime juice, turmeric and salt. Cover and refrigerate for 30 minutes.

Spice Paste: Stir together water, coriander, dry mustard, chili powder, pepper, cumin and salt; set aside.

In skillet, heat oil over medium-high heat; fry fish, turning once, until golden brown. Remove fish and set aside.

Discard all but 2 tbsp oil from pan; reduce heat to medium. Fry dried hot peppers until fragrant and slightly darkened, about 30 seconds. Add mustard seeds, cloves and bay leaf; fry until seeds begin to pop, about 1 minute. Stir in garlic and ginger; fry, stirring, until fragrant, about 1 minute.

Add onion; fry, stirring, until golden, about 5 minutes. Stir in spice paste; fry, stirring, for 4 minutes. Stir in 1/2 cup water and yogurt. Add green hot peppers; cover and simmer for
5 minutes.

Return fish to pan; cook, spooning sauce over top, until fish flakes easily when tested, 3 to 5 minutes. Discard bay leaf. Transfer to serving dish; garnish with cilantro.

Nutritional facts Per each of 5 servings: about

  • Sodium 661 mg
  • Protein 29 g
  • Calories 220.0
  • Total fat 9 g
  • Potassium 570 mg
  • Cholesterol 69 mg
  • Saturated fat 1 g
  • Total carbohydrate 7 g

%RDI

  • Iron 14.0
  • Fibre 0.0
  • Folate 18.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 6.0
  • Vitamin C 8.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Bengal-Style Fish Curry