Low Fat Gourd and Hilsa Curry
Savor the light and wholesome flavors of **Low Fat Gourd and Hilsa Curry**, a traditional Bengali recipe that perfectly balances nourishment and indulgence. This aromatic dish features tender, flaky hilsa fish simmered alongside nutrient-packed bottle gourd in a spiced broth infused with cumin seeds, turmeric, and ginger-garlic paste. Cooked with just a small quantity of mustard oil, the curry is low in fat yet brimming with authentic flavor. Finished with a splash of fresh coriander and a kick of green chilies, this easy-to-prepare curry comes together in just 45 minutes, making it ideal for weeknight dinners or elegant gatherings. Serve it hot with steamed rice for a comforting, healthy meal that harmonizes coastal flavors with garden-fresh produce. Perfect for seafood lovers seeking a lighter twist on traditional curries!
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Recipe Information
Ingredients
- 500 grams Hilsa fish
- 300 grams Bottle gourd
- 1 large Onion
- 1 medium Tomato
- 1 tablespoon Ginger paste
- 1 tablespoon Garlic paste
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 1 tablespoon Mustard oil
- 1 teaspoon Salt
- 500 milliliters Water
- 2 whole Green chilies
- 2 tablespoons Coriander leaves
Instructions
Clean and cut the hilsa fish into medium-sized pieces. Pat them dry and set aside.
Peel the bottle gourd and cut it into small cubes.
Slice the onion thinly and chop the tomato finely.
Heat the mustard oil in a pan until it's smoking slightly, then let it cool for a moment to reduce the pungency.
Add the cumin seeds and let them splutter.
Add the sliced onions and sauté until they become translucent.
Add the ginger paste and garlic paste, sauté for 2-3 minutes until fragrant.
Stir in the tomato, turmeric powder, red chili powder, and coriander powder. Cook until the oil begins to separate from the mixture.
Add the bottle gourd cubes and sauté for 5 minutes.
Pour in the water and bring it to a boil.
Carefully add the hilsa pieces into the simmering broth. Add salt and green chilies.
Cover and cook for 15 minutes or until the fish and gourd are cooked through.
Garnish the curry with fresh coriander leaves and serve hot with steamed rice.
Nutrition Facts
Calories |
1981 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 126.1 g | 162% | |
| Saturated Fat | 26.9 g | 134% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 4798 mg | 209% | |
| Total Carbohydrate | 67.1 g | 24% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 25.4 g | ||
| Protein | 140.9 g | 282% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 508 mg | 39% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 3090 mg | 66% | |
*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.
