Dairy-Free Gourd and Hilsa Curry

Savor the rich, earthy flavors of Dairy-Free Gourd and Hilsa Curry, an exquisite Bengali-inspired dish that celebrates the delicate taste of hilsa fish paired with tender bottle gourd (lauki). Cooked in the nutty aroma of mustard oil and infused with warming spices like turmeric, cumin, and coriander, this curry is both wholesome and deeply satisfying. A fragrant blend of ginger, garlic, and green chilies lends a touch of heat, while a final garnish of fresh coriander adds a burst of freshness. With no dairy ingredients, this light yet flavorful curry is perfect for those seeking a dairy-free, gluten-free meal that pairs beautifully with steamed rice. Easy to prepare in under an hour, it’s a must-try for seafood lovers and fans of traditional Indian cooking.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Hilsa fish
• 300 grams Bottle gourd (lauki)
• 2 tablespoons Mustard oil
• 1 large Onion
• 5 pieces Garlic cloves
• 1 inch piece Ginger
• 3 pieces Green chilies
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Cumin seeds
• 2 teaspoons Coriander powder
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves
• 1 cup Water

Directions

Step 1

Begin by cleaning the hilsa fish thoroughly and cutting it into medium-sized pieces.

Step 2

Peel and dice the bottle gourd into pieces roughly the size of the fish.

Step 3

Finely chop the onion, and create a paste with the garlic and ginger using a mortar and pestle or a small mixer grinder.

Step 4

Heat the mustard oil in a large pan over medium heat. Once hot, add the cumin seeds and allow them to splutter for a few seconds.

Step 5

Add the chopped onion and sauté until it turns golden brown.

Step 6

Stir in the garlic and ginger paste along with sliced green chilies, and cook for another 2-3 minutes until the raw aroma disappears.

Step 7

Add turmeric powder, red chili powder, coriander powder, and salt. Stir well to combine the spices.

Step 8

Add the bottle gourd pieces to the pan, mix well, and cover. Let it cook for 5-6 minutes, stirring occasionally.

Step 9

Once the gourd starts to soften, add the hilsa fish pieces carefully to the pan. Coat the fish gently with the spice mixture.

Step 10

Pour 1 cup of water over the mixture, bring to a gentle simmer, and cover the pan. Let it cook for about 20 minutes or until the fish and gourd are cooked through.

Step 11

Taste and adjust seasoning if necessary. Turn off the heat and garnish with freshly chopped coriander leaves.

Step 12

Serve the Dairy-Free Gourd and Hilsa Curry hot with steamed rice.

Nutrition Facts

Serving size	(1360.7g)

Amount per serving	% Daily Value*
Calories	2019.3

Total Fat 140.7g	0%
Saturated Fat 28.5g	0%
Polyunsaturated Fat 0g
Cholesterol 350mg	0%
Sodium 2704.9mg	0%
Total Carbohydrate 48.1g	0%
Dietary Fiber 9.8g	0%
Total Sugars 19.0g
Protein 138.2g	0%

Vitamin D 0IU	0%
Calcium 489.3mg	0%
Iron 11.9mg	0%
Potassium 2768.4mg	0%

*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.

Source of Calories

Fat: 63.0%

Protein: 27.5%

Carbs: 9.6%