East: Calcutta Curried Fish With Crisp Vegeta

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Servings: 2 Difficulty: Intermediate
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A fragrant Bengali-style curry featuring tender fish and vibrant, crunchy vegetables in a spiced yogurt sauce.
East: Calcutta Curried Fish With Crisp Vegeta recipe image
East: Calcutta Curried Fish With Crisp Vegeta recipe image
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East: Calcutta Curried Fish With Crisp Vegeta

Author: chefs-mate Cooking Method: , , Cuisine: Courses:
Difficulty: Intermediate
Servings: 2 Calories: 16.3

Description

This classic Calcutta-style dish balances the delicate sweetness of white fish with the bright crunch of fresh vegetables. The sauce is built on a foundation of mustard oil, warming spices like cloves and cardamom, and a creamy, tangy yogurt base. It is a light yet deeply flavorful meal that showcases the essence of Bengali cooking. Perfect for a weeknight dinner or a casual gathering, it offers a sophisticated twist on traditional curry without being overly heavy. The combination of soft fish and crisp broccoli or carrots provides a delightful textural contrast in every bite.

Ingredients

Directions

  1. Heat the mustard oil in a large skillet or wok over medium heat until it just begins to smoke, then reduce heat to medium-low.
  2. Add the whole cloves, cinnamon stick, and green cardamom pods to the hot oil and sizzle for 30 seconds until fragrant.
  3. Add the chopped onion and grated ginger, saut&# 195;©ing gently until the onion is soft and translucent, about 3-4 minutes.
  4. Stir in the Dijon-style mustard and cook for another minute to blend the flavors.
  5. Whisk the yogurt in a separate bowl to ensure it is smooth, then slowly pour it into the skillet, stirring constantly to prevent curdling.
  6. Season the sauce with salt and cayenne pepper to taste.
  7. Arrange the fish fillets in the center of the pan, nestling them into the yogurt sauce.
  8. Scatter the broccoli florets, bell pepper julienne, sliced carrots, and peas around the fish.
  9. Cover the pan and let the fish and vegetables steam gently for 8-10 minutes, or until the fish is opaque and the vegetables are crisp-tender.
  10. Remove from heat, squeeze fresh lemon juice over the top, and garnish with fresh mint leaves before serving.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 16.3kcal
% Daily Value *
Total Fat 0.7g2%
Saturated Fat 0.1g1%
Cholesterol 0.0mg0%
Sodium 92.8mg4%
Total Carbohydrate 2.3g1%
Dietary Fiber 0.5g2%
Sugars 0.3g
Protein 1.0g2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: fish, curry, calcutta, bengali, indian, vegetables, mustard oil, spices, cardamom, cinnamon, yogurt, salmon, snapper, broccoli, carrots, peas, ginger, onion, lemon, mint
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