Low Sodium Gourd and Hilsa Curry

Savor the delicate flavors of Bengali cuisine with our Low Sodium Gourd and Hilsa Curry, a wholesome and heart-healthy dish that doesn't compromise on taste. Perfectly tender hilsa fish steaks are seared to golden perfection and then simmered with nutrient-rich gourd in an aromatic blend of turmeric, fenugreek, and cumin. Infused with mustard oil for traditional richness and subtly spiced with red chili and green chilies, this curry offers the perfect balance of warmth and freshness. The addition of minimal salt highlights the natural sweetness of the gourd and the distinct flavor of hilsa, making it an excellent choice for those watching their sodium intake. Garnished with fresh coriander, this curry pairs beautifully with steamed rice, creating a comforting and satisfying meal that celebrates authentic flavors with a health-conscious twist.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Hilsa fish steaks
• 300 grams Gourd (bottle gourd or ash gourd), peeled and cut into 1-inch cubes
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 tablespoon Ginger, grated
• 1 tablespoon Garlic, minced
• 1 medium Onion, finely chopped
• 2 pieces Green chilies, slit
• 3 tablespoons Mustard oil
• 0.5 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 1 large Tomato, finely chopped
• 0.25 teaspoon Fenugreek seeds
• 2 tablespoons Fresh coriander leaves, chopped
• 250 milliliters Water

Directions

Step 1

Clean and rinse the hilsa fish steaks well under running water. Pat them dry with paper towels.

Step 2

In a bowl, marinate the hilsa with half of the turmeric powder and chili powder. Set aside for 10 minutes.

Step 3

Heat 2 tablespoons of the mustard oil in a large skillet over medium heat. Once hot, add the fish steaks and sear them for 2-3 minutes on each side until they are golden brown. Remove the fish and set aside.

Step 4

In the same skillet, add the remaining mustard oil. Add fenugreek and cumin seeds, allowing them to sizzle and release their aroma.

Step 5

Add the chopped onion, ginger, and garlic to the pan. Sauté for 5-6 minutes until the onions are soft and translucent.

Step 6

Stir in the coriander powder, remaining turmeric powder, and red chili powder. Cook for another minute.

Step 7

Add the chopped tomato and green chilies. Cook until the tomatoes are soft and the oil starts separating from the mixture.

Step 8

Add the gourd cubes to the pan, mixing well with the spices. Sauté for about 5 minutes.

Step 9

Pour in water and cover the pan. Let the gourd cook for about 10-12 minutes until it becomes tender.

Step 10

Once the gourd is cooked, gently place the seared hilsa steaks back into the pan. Cover and let it simmer for another 10 minutes, allowing the flavors to meld and the fish to cook through.

Step 11

Garnish the curry with freshly chopped coriander leaves before serving.

Step 12

Serve the Low Sodium Gourd and Hilsa Curry hot with steamed rice.

Nutrition Facts

Serving size	(1433.2g)

Amount per serving	% Daily Value*
Calories	2092.6

Total Fat 154.0g	0%
Saturated Fat 30.0g	0%
Polyunsaturated Fat 0g
Cholesterol 350mg	0%
Sodium 390.5mg	0%
Total Carbohydrate 37.9g	0%
Dietary Fiber 8.8g	0%
Total Sugars 16.3g
Protein 136.9g	0%

Vitamin D 2250IU	0%
Calcium 447.4mg	0%
Iron 13.0mg	0%
Potassium 2817.3mg	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: 66.5%

Protein: 26.3%

Carbs: 7.3%