Low Sodium Gourd and Hilsa Curry
Indulge in the exquisite flavors of the Low Sodium Gourd and Hilsa Curry, a delicately spiced Bengali-inspired dish that's perfect for health-conscious foodies. Featuring tender hilsa fish steaks and nutrient-packed bottle or ash gourd, this curry brings a harmonious balance of freshness and bold flavors. Cooked in aromatic mustard oil with a medley of fenugreek seeds, cumin, coriander, and turmeric, every bite bursts with rustic charm. The low sodium content makes it an ideal choice for those watching their salt intake, while the slow-simmered technique ensures the hilsa stays succulent and flavorful. Serve this vibrant curry with steamed rice for a wholesome and satisfying meal that celebrates healthy eating without compromising on taste.
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Recipe Information
Ingredients
- 500 grams Hilsa fish steaks
- 300 grams Gourd (bottle gourd or ash gourd), peeled and cut into 1-inch cubes
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 tablespoon Ginger, grated
- 1 tablespoon Garlic, minced
- 1 medium Onion, finely chopped
- 2 pieces Green chilies, slit
- 3 tablespoons Mustard oil
- 0.5 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 1 large Tomato, finely chopped
- 0.25 teaspoon Fenugreek seeds
- 2 tablespoons Fresh coriander leaves, chopped
- 250 milliliters Water
Instructions
Clean and rinse the hilsa fish steaks well under running water. Pat them dry with paper towels.
In a bowl, marinate the hilsa with half of the turmeric powder and chili powder. Set aside for 10 minutes.
Heat 2 tablespoons of the mustard oil in a large skillet over medium heat. Once hot, add the fish steaks and sear them for 2-3 minutes on each side until they are golden brown. Remove the fish and set aside.
In the same skillet, add the remaining mustard oil. Add fenugreek and cumin seeds, allowing them to sizzle and release their aroma.
Add the chopped onion, ginger, and garlic to the pan. Sauté for 5-6 minutes until the onions are soft and translucent.
Stir in the coriander powder, remaining turmeric powder, and red chili powder. Cook for another minute.
Add the chopped tomato and green chilies. Cook until the tomatoes are soft and the oil starts separating from the mixture.
Add the gourd cubes to the pan, mixing well with the spices. Sauté for about 5 minutes.
Pour in water and cover the pan. Let the gourd cook for about 10-12 minutes until it becomes tender.
Once the gourd is cooked, gently place the seared hilsa steaks back into the pan. Cover and let it simmer for another 10 minutes, allowing the flavors to meld and the fish to cook through.
Garnish the curry with freshly chopped coriander leaves before serving.
Serve the Low Sodium Gourd and Hilsa Curry hot with steamed rice.
Nutrition Facts
Calories |
2093 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 154.0 g | 197% | |
| Saturated Fat | 30.0 g | 150% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 390 mg | 17% | |
| Total Carbohydrate | 37.9 g | 14% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 16.3 g | ||
| Protein | 136.9 g | 274% | |
| Vitamin D | 56.2 mcg | 281% | |
| Calcium | 447 mg | 34% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2817 mg | 60% | |
*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.
