MithoFish Curry
Rohu or another river carp, simmered in a thin tomato gravy sharpened with mustard oil and served over rice. Lean, high in protein, and lighter than the meat curries it sits beside.
Ingredients
- 500 g Fish steaks (rohu or similar), cleaned
- 3 cups cooked Steamed rice
- 2 medium Tomato, pureed
- 1 large Onion, finely chopped
- 1 tbsp Garlic paste
- 1 tbsp Ginger paste
- 3 tbsp Mustard oil
- 1 tsp Turmeric
- 1 tsp Coriander powder
- 2 tbsp Coriander leaves, chopped
- to taste Salt
Steps
- Serves 3-4. Rub the fish with half the turmeric and salt, and rest 10 minutes.
- Heat the mustard oil until it smokes lightly, then lower the heat — this takes the raw edge off it.
- Sear the fish 2 minutes a side and lift it out. It finishes in the gravy, so it should not cook through here.
- In the same oil, fry the onion until golden, then the garlic and ginger for a minute.
- Add the tomato puree, remaining turmeric and coriander powder. Cook until the oil separates, about 6-8 minutes.
- Pour in a cup of water, bring to a simmer, and slide the fish back in.
- Simmer uncovered 6-8 minutes, turning once, until the gravy thickens and the fish flakes.
- Scatter over the coriander and serve with rice.
Nutrition
| Per serving (1 plate · fish curry with rice) | Per 100 g |
|---|---|
| 556 kcal | 139 kcal |
| Protein: 35.2 g | 8.8 g |
| Carbs: 52 g | 13 g |
| Fat: 22 g | 5.5 g |
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