Fish

Bhetki Jhal

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A fiery Bengali fish curry where bhetki (barramundi) is cooked in a spicy mustard-based gravy. The combination of mustard seeds and green chillies creates an intensely flavorful dish.

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Preparation

Grind mustard seeds with 1/4 tsp salt and 2 green chillies .

If in the US, soak mustard seeds overnight if possible.

Strain the ground mix to remove the mustard seed husk

Cooking

Rub fish with a pinch of turmeric, chili powder and 1/2 tsp salt.

Heat 3 tbsp oil in a pan and fry the fish on both sides until light brown. Remove and keep aside.

Add the fenugreek seeds and onions to the same oil, and fry until the onions change color (approximately 3 minutes).

Mix turmeric and chili powder in a little water and add to the onions along with the tomatoes.

Fry till tomatoes are cooked.

Add 1 tbsp oil to mustard paste and add to the above masala mix.

Bring to boil, and place fishes in the gravy.

Add salt and simmer for 5-7 minutes.

When the gravy thickens and water flows on top, remove and garnish with green chillies and coriander leaves.

Serve hot with steamed rice. Bhetki may be substituted with Red Snapper

Estimated Nutrition

Approximate

Per serving - based on typical ingredient amounts

~175 kcal Calories
~14 g Protein
~5 g Carbs
~12 g Fat
~1 g Fiber

Please note: These are rough estimates calculated from typical ingredient amounts in traditional Bengali recipes. Actual values may vary significantly based on specific ingredients, quantities, cooking methods, and portion sizes used. For precise nutritional information, please consult a nutritionist or use measured ingredients with a nutrition calculator.

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