Heart-Healthy Gourd and Hilsa Curry

Savor the delicate flavors of this *Heart-Healthy Gourd and Hilsa Curry*, a wholesome dish that blends the richness of tender Hilsa fish with the mild, velvety texture of bottle gourd. Packed with the goodness of omega-3 fatty acids from Hilsa and the fiber-rich benefits of gourd, this vibrant curry is light yet satisfying. Flavored with aromatic mustard seeds, garlic, ginger, and a hint of lime, every bite is a harmonious balance of spices. Perfect for health-conscious food lovers, this easy-to-make curry is simmered to perfection, making it an excellent companion to steamed brown rice or quinoa. Whether you're looking to embrace healthy eating or just indulge in classic Bengali flavors, this low-oil, nutrient-dense recipe is a must-try for your family table.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 500 grams Hilsa fish
• 300 grams Bottle gourd (peeled and cubed)
• 1 tablespoon Mustard seeds
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 2 units Green chilies (slit)
• 2 tablespoons Fresh coriander leaves (chopped)
• 2 cloves Garlic (minced)
• 1 teaspoon Ginger (grated)
• 0.5 teaspoon Salt
• 1 tablespoon Lime juice
• 1 tablespoon Vegetable oil
• 500 milliliters Water

Directions

Step 1

Clean the Hilsa fish thoroughly and cut it into medium pieces. Rub them with half of the turmeric powder and salt. Set aside for 10 minutes.

Step 2

Heat the vegetable oil in a deep pan over medium heat.

Step 3

Add mustard seeds to the hot oil and allow them to crackle.

Step 4

Add minced garlic and grated ginger, sautéing for 1-2 minutes until fragrant.

Step 5

Stir in the red chili powder and remaining turmeric powder, ensuring even mixing.

Step 6

Add the bottle gourd cubes to the pan, stirring to coat them with the spice mixture.

Step 7

Pour in the water and bring to a boil. Cover and simmer for about 10 minutes or until the gourd softens.

Step 8

Gently add the marinated Hilsa pieces to the simmering curry.

Step 9

Add the slit green chilies and lime juice. Cover and cook for another 15 minutes on low flame, checking occasionally to ensure the fish is cooked through.

Step 10

Taste the curry and adjust the salt if necessary.

Step 11

Garnish with fresh coriander leaves before serving.

Step 12

Serve the Gourd and Hilsa Curry warm with steamed brown rice or quinoa for a heart-healthy meal option.

Nutrition Facts

Serving size	(1409.9g)

Amount per serving	% Daily Value*
Calories	1796.2

Total Fat 127.1g	0%
Saturated Fat 27.2g	0%
Polyunsaturated Fat 8.4g
Cholesterol 350mg	0%
Sodium 1511.5mg	0%
Total Carbohydrate 23.0g	0%
Dietary Fiber 7.2g	0%
Total Sugars 9.7g
Protein 135.7g	0%

Vitamin D 0IU	0%
Calcium 418.4mg	0%
Iron 8.6mg	0%
Potassium 2418.6mg	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: 64.3%

Protein: 30.5%

Carbs: 5.2%