Heart-Healthy Gourd and Hilsa Curry
Savor the delicate flavors of Bengali cuisine with our "Heart-Healthy Gourd and Hilsa Curry," a nutritious and wholesome dish that's perfect for those seeking a lighter yet indulgent meal. This recipe marries the omega-3-rich Hilsa fish with tender bottle gourd cubes, creating a harmonious blend of textures and earthy sweetness. Spiced with turmeric, mustard seeds, and a hint of chili, this aromatic curry is simmered to perfection, making it both flavorful and heart-friendly. Finished with a zesty splash of lime juice and a fragrant garnish of fresh coriander, it's best served warm alongside steamed brown rice or quinoa. Packed with protein and essential nutrients, this health-conscious curry is ideal for adding a touch of gourmet flair to your weeknight meals. Whether you're exploring traditional Bengali recipes or prioritizing healthy eating, this dish delivers taste and nutrition in every bite.
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Recipe Information
Ingredients
- 500 grams Hilsa fish
- 300 grams Bottle gourd (peeled and cubed)
- 1 tablespoon Mustard seeds
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 2 units Green chilies (slit)
- 2 tablespoons Fresh coriander leaves (chopped)
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 0.5 teaspoon Salt
- 1 tablespoon Lime juice
- 1 tablespoon Vegetable oil
- 500 milliliters Water
Instructions
Clean the Hilsa fish thoroughly and cut it into medium pieces. Rub them with half of the turmeric powder and salt. Set aside for 10 minutes.
Heat the vegetable oil in a deep pan over medium heat.
Add mustard seeds to the hot oil and allow them to crackle.
Add minced garlic and grated ginger, sautéing for 1-2 minutes until fragrant.
Stir in the red chili powder and remaining turmeric powder, ensuring even mixing.
Add the bottle gourd cubes to the pan, stirring to coat them with the spice mixture.
Pour in the water and bring to a boil. Cover and simmer for about 10 minutes or until the gourd softens.
Gently add the marinated Hilsa pieces to the simmering curry.
Add the slit green chilies and lime juice. Cover and cook for another 15 minutes on low flame, checking occasionally to ensure the fish is cooked through.
Taste the curry and adjust the salt if necessary.
Garnish with fresh coriander leaves before serving.
Serve the Gourd and Hilsa Curry warm with steamed brown rice or quinoa for a heart-healthy meal option.
Nutrition Facts
Calories |
1796 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 127.1 g | 163% | |
| Saturated Fat | 27.2 g | 136% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 1512 mg | 66% | |
| Total Carbohydrate | 23.0 g | 8% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 9.7 g | ||
| Protein | 135.7 g | 271% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 418 mg | 32% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2419 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
