Macher Jhol

Macher Jhol is a traditional Bengali fish curry that showcases the delicate flavors of fresh fish simmered in a fragrant spiced gravy. This comforting dish is rich in protein and perfect for seafood lovers seeking a taste of authentic Indian cuisine.

Ingredients

• Bengal catfish (or any white fish) - 300 grams
• Mustard oil - 3 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 4 cloves, minced
• Ginger - 1 inch piece, grated
• Tomato - 1 medium, chopped
• Turmeric powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Green chilies - 2, slit
• Salt - to taste
• Fresh coriander leaves - for garnish
• Water - 500 ml

Steps

1. Heat the mustard oil in a pan over medium heat until it starts to smoke slightly, then reduce the heat.
2. Add the chopped onion and sauté until golden brown.
3. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
4. Add the chopped tomato, turmeric powder, red chili powder, cumin powder, and coriander powder. Cook until the tomatoes soften.
5. Pour in the water and bring the mixture to a gentle boil.
6. Once boiling, add the fish pieces and salt to taste. Cook for 10-12 minutes until the fish is cooked through and tender.
7. Add the slit green chilies and simmer for an additional 2-3 minutes.
8. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 32 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 24 g
• Saturated Fat: 3 g
• Unsaturated Fat: 21 g
• Water: 0.5 L

Health Benefits

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

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