Fish with Mustard Gravy

Cooking fish with mustard gravy is a traditional style that has been the part of East Indian Cuisine for over the years. In Orissa the dish is called as “Macha Besara”, however in West Bengal it is famous as “Sorshe Maach”. As far as the cooking procedure is concerned there is a minor change in ingredients. But one thing is pretty sure that the dish is very delicious and popular among people.

Health Benefits:

Fish: Experts around the Globe have found that adding fish on our regular diet could make significant health benefits. Fish is full of Omega 3 fatty acids which help to develop and maintain the cardiovascular system and likely to help prevent the risk of cancer. It not only helps to lower the mental depression and anxiety but also have anti inflammatory properties that helpful in relieving painful conditions like arthritis, and cystitis. Fish is also excellent source of vitamins, proteins & minerals that benefits our general health.

As recommended by American health Association, we should eat fish at least twice in a week, which help to prevent heart disease, lower blood pressure and reduce the risk of heart attacks and strokes.

Ingredients:

·         River Fish -1

·         Mustard Seeds – 1 tbsp (for paste)

·         Cumin Seeds – ½ tsp

·         Garlic Cloves – 8

·         Red Chili (Whole) – 3

·         Tomato (Puree) – 4 tbsp

·         Turmeric Powder – 1 tsp

·         Salt as per taste

·         Mustard Oil – 5 tbsp

·         Vinegar : ½ tsp

·         Curd – 2 tsp

·         Water – 1 Cup

Preparation Method:

Ø  Cut the Fish into 4-5 pieces & wash properly; then marinate them with ½ tsp Turmeric Powder, Salt & Vinegar for 20 mins.

Ø  Take a cup of water and soak Mustard Seeds for around 30 mins that will help to take out the bitter taste.

Ø  Then Grind Mustard Seeds, Cumin Seeds, Garlic cloves, 2 Red Chilies, ½ tsp Turmeric Powder with little water to make a smooth paste.

Ø  Heat Oil in a Frying Pan; Shallow fry the marinated Fish pieces and keep aside.

Ø  In the same Pan, fry 1 Red Chili for 5 sec.

Ø  Now add the mustard paste & stir it gently for few minutes. However, keep in mind that it should not fry in high heat; otherwise it will make the mustard taste bitter.

Ø  Then, add Tomato Puree and sauté for 5 mins; add Salt, Turmeric Powder and mix well.

Ø  Then add Curd and cook for 2-3 mins; add Water and boil for 10-15 mins.

Ø  Finally add Fried Fishes and again boil for 5-7 mins.

Ø  Now the “Mustard Fish Curry” is ready.

“Mustard Fish Curry” is well served with Steamed Rice.