Mackarel Fish Curry ( With Mustard paste and dried mango )
These days the workouts have become more regular and intense. Eating out has reduced drastically and even on those rare occasions, the menu is thoroughly scrutinized for healthier choices. The menu at home has not been spared either. Mutton is on the way out and fish is the preferred non-vegetarian favorite. So, it was but natural that we would start with exploring new varieties. While fish like Basa and Seer fish are undoubtedly tasty, they produce less than amazing results when prepared the traditional way. The mustard gravy is as essential part of the Odia meal and we love to stick to it also because it is lower in calories as compared to other curries. Out of the varieties that we experimented with, the Mackarel is the only one which passes the 'taste' test with flying colors. And thank god for it ! One of the richest sources of omega 3, it is one of your best bets to combat the aging process .
So, read on for this easy-to-prepare recipe -
Preparation Time - 30 mins
- 600 gm Mackarel
- 1 large potato
- 1 large tomato
- 1 small onion
- 2 green chilis
- 2 garlic cloves
- 1/4 tsp mustard seeds
- 3 tsp mustard oil
- 1 tsp turmeric powder
- salt to taste
- juice of half lime
- cilantro for garnishing
- 1-2 dried mango pieces
For the mustard paste -
- 3 tsp mustard seeds
- 1/2 tsp cumin seeds
- 5-6 garlic cloves
- 1-2 green chili
Preparation - Wash and clean the Mackarel fish.
Soak it in warm water ( 15 mins ) to which 1 tsp salt and lime juice has been added. This helps in removing the fishy odors to some extent.
Remove and pat dry with paper towel. Marinate with salt and turmeric.
Make a fine paste out of the mustard seeds, cumin seeds, green chilis and garlic cloves.
Chop the onion in small pieces . Quarter the tomato.
Peel and dice the potatoes.
Soak the dried mango in 1/2 cup warm water.
Cooking - Heat 2 tsp oil in a non stick pan. Add the fish and fry for 6-7 min on both sides on a medium flame.
Remove and keep aside.
Now throw in the potatoes and fry till light brown. Remove and keep aside.
Add the remaining oil to the same wok. Add the mustard seeds and let them start popping. Then add the slit green chili and crushed garlic.
Once garlic turns light brown, add onion pieces. Fry to a translucent.
Then add the tomato pieces and sprinkle little salt. Cover and cook till mushy.
Add the mustard paste along with two cups of warm water. Slide in the fried fish and potatoes.
Add a little turmeric and adjust the salt. Cover with a lid and let it simmer till the potatoes are done.
Add the soaked mango pieces along with the water used for soaking. Simmer for 3-4 mins.
Remove from the flame and garnish with the chopped cilantro.
Serve hot or warm with steamed rice.