Bihari Fish Curry

Bihari Fish Curry is a flavorful and aromatic dish that showcases the rich culinary heritage of Bihar, India. This dish combines tender fish with a blend of spices and a coconut-based gravy, making it a delightful, spicy, and satisfying meal.

Ingredients

• Fish (preferably Rohu or any firm white fish) - 300 grams
• Onion (finely chopped) - 1 medium (150 grams)
• Tomato (chopped) - 1 medium (100 grams)
• Coconut milk - 200 ml
• Mustard oil - 2 tablespoons
• Ginger-garlic paste - 1 tablespoon
• Turmeric powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves (for garnishing) - a handful

Steps

1. Heat mustard oil in a pan over medium heat until it is hot.
2. Add the finely chopped onions and sauté until they turn golden brown.
3. Stir in the ginger-garlic paste and sauté for another minute until the raw smell disappears.
4. Add the chopped tomatoes and cook until they become soft and mushy.
5. Mix in the turmeric powder, red chili powder, coriander powder, and cumin powder, and sauté for about 2 minutes.
6. Pour in the coconut milk and bring the mixture to a gentle simmer.
7. Add salt to taste and then carefully add the fish pieces to the curry.
8. Cook the fish for about 8-10 minutes on low heat, spooning the sauce over the fish occasionally until the fish is cooked through.
9. Sprinkle garam masala over the curry and mix gently.
10. Garnish with fresh coriander leaves and serve hot with steamed rice or roti.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 30 g
• Saturated Fat: 8 g
• Unsaturated Fat: 20 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein, supporting muscle growth and repair.

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