Low Fat Gourd and Hilsa Curry

Delight your taste buds with this heartwarming and nutritious Low Fat Gourd and Hilsa Curry, a Bengali-inspired dish that combines the delicate, buttery flavors of hilsa fish with the subtle sweetness of bottle gourd. This recipe strikes a perfect balance between indulgence and health, using just a tablespoon of mustard oil for a lighter touch without compromising on the authentic flavor. Infused with aromatic spices like cumin, turmeric, and coriander, and finished with a hint of green chili heat, this curry is a fragrant medley of freshness and spice. Prepared in under an hour, it's an ideal choice for a wholesome weeknight meal. Serve it with steamed rice to let the rich, flavorful broth shine. Perfect for seafood lovers seeking a low-fat, vibrant curry brimming with fresh, seasonal ingredients!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Hilsa fish
• 300 grams Bottle gourd
• 1 large Onion
• 1 medium Tomato
• 1 tablespoon Ginger paste
• 1 tablespoon Garlic paste
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 1 tablespoon Mustard oil
• 1 teaspoon Salt
• 500 milliliters Water
• 2 whole Green chilies
• 2 tablespoons Coriander leaves

Directions

Step 1

Clean and cut the hilsa fish into medium-sized pieces. Pat them dry and set aside.

Step 2

Peel the bottle gourd and cut it into small cubes.

Step 3

Slice the onion thinly and chop the tomato finely.

Step 4

Heat the mustard oil in a pan until it's smoking slightly, then let it cool for a moment to reduce the pungency.

Step 5

Add the cumin seeds and let them splutter.

Step 6

Add the sliced onions and sauté until they become translucent.

Step 7

Add the ginger paste and garlic paste, sauté for 2-3 minutes until fragrant.

Step 8

Stir in the tomato, turmeric powder, red chili powder, and coriander powder. Cook until the oil begins to separate from the mixture.

Step 9

Add the bottle gourd cubes and sauté for 5 minutes.

Step 10

Pour in the water and bring it to a boil.

Step 11

Carefully add the hilsa pieces into the simmering broth. Add salt and green chilies.

Step 12

Cover and cook for 15 minutes or until the fish and gourd are cooked through.

Step 13

Garnish the curry with fresh coriander leaves and serve hot with steamed rice.

Nutrition Facts

Serving size	(1726.3g)

Amount per serving	% Daily Value*
Calories	1980.7

Total Fat 126.1g	0%
Saturated Fat 26.9g	0%
Polyunsaturated Fat 0.1g
Cholesterol 350mg	0%
Sodium 4797.6mg	0%
Total Carbohydrate 67.1g	0%
Dietary Fiber 10.0g	0%
Total Sugars 25.4g
Protein 140.9g	0%

Vitamin D 0IU	0%
Calcium 507.9mg	0%
Iron 10.9mg	0%
Potassium 3090.4mg	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: 57.7%

Protein: 28.7%

Carbs: 13.6%