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Bengali style fish curry with cauliflower and eggplant
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5 from 10 votes

Fish curry

Spicy fish cooked with cauliflower and eggplant in a tomato and coconut gravy with onions and cilantro. This is a delicious, nutritious, conscious, and budget-friendly dish that is guaranteed to please all your guests.
Course entree, Main Course
Cuisine Bengali, Indian
Diet Diabetic, Low Fat
Keyword Bengali fish curry, fish curry, Healthy curries
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4 people
Calories 398kcal

Ingredients

For frying fish

  • 500 grams fish fillets or steaks
  • 1/2 tsp turmeric powder
  • 1/2 tsp chili powder
  • salt to taste
  • 1 tbsp rice flour
  • 2 tbsp water
  • 2 tbsp oil for frying fish

For the gravy/curry

  • 1/2 tsp onion seeds or cumin seeds optional
  • 1 green chili split
  • 4 cloves garlic chopped
  • 1 cup onion chopped
  • 1 tsp cumin powder
  • 1 tsp coriander powder optional
  • 1/2 tsp turmeric powder
  • 1/2 tsp chili powder
  • 2 medium eggplants diced
  • 2 cups cauliflower florets
  • 2 tbsp tomato paste
  • 2 cups coconut milk light
  • salt to taste
  • 1 tbsp cilantro chopped

Instructions

  • Mix turmeric powder, chili powder, salt, rice flour, and water in a bowl. Add the fish and mix to coat well.
  • Heat oil in a pan and shallow fry the fish until golden brown. Remove onto absorbent paper.
  • To the same oil (add more if necessary), add onion seeds (or cumin seeds), green chilies, chopped garlic, and onions. Saute until translucent. 
  • Now add cumin powder, turmeric powder, coriander powder, and chili powder.  Stir and continue to cook for 2 more minutes. 
  • Now add diced eggplants and cauliflower florets. Cook until the vegetables have softened a little, approximately 3-4 minutes. Add tomato paste and give everything a good stir. Cook over medium heat until the raw tomato and spice smell has dissipated, approximately 8-10 minutes
  • Add enough coconut milk to immerse everything, adjust salt, and cover and cook over medium heat for 5-6 more minutes or until oil separates.
  • When the vegetables have cooked all the way, add the fried fish fillets. Stir and sprinkle fresh coriander leaves and turn off the heat immediately (if using fish steaks, let it simmer for another minute). Serve with steamed white rice.  

Video

Nutrition

Calories: 398kcal | Carbohydrates: 29g | Protein: 7g | Fat: 32g | Saturated Fat: 22g | Sodium: 147mg | Potassium: 1083mg | Fiber: 10g | Sugar: 12g | Vitamin A: 323IU | Vitamin C: 37mg | Calcium: 77mg | Iron: 5mg