Rohu Fish
Health benefits of eating Rohu Fish?
- Rohu fish is very rich in nutrients. It contains zinc, potassium, calcium, iron and many other minerals. These minerals help to strengthen our body. It is very good for our brain too.
- They are very good source of Vitamin C which helps to build our immunity.
- Rohu fish is high in Protein and low in fat which makes it beneficial for growing kids and even adults too.
- The Omega 3 contained in the fish helps to make our heart healthy.
How to make fish kalia?
Ingredients:
To marinate the fish
- 4 large Rohu fish pieces
- 1 teaspoon Salt
- ¾ teaspoon Turmeric powder (Haldi)
For the Onion paste
- 2 large Onions, diced
- 2 large cloves of Garlic
- 1 ½ inches Ginger, diced
- 3-4 Green Chillies
For Tomato Paste
- 2 medium Tomatoes
- 2 tablespoons Raisin
Other Ingredients for the Gravy
- ½ large Onion, thin sliced
- 3 green Chillies
- 2 tablespoons Yogurt, whipped
- 1 ½ tablespoons Raisin
- 2 Bay leaves
- 1 Cinnamon stick, 2 inches
- 4 Cloves
- 4 Cardamoms
- 2 dry red Chillies
- ¼ teaspoon Cumin seeds
- 1 teaspoon Turmeric powder
- 1 teaspoon red Chilli powder
- 1 and ½ teaspoons Cumin powder
- 1 teaspoon Coriander powder
- 1 teaspoon Bengali Garam masala powder
- 2-3 teaspoons Sugar
- Salt to taste
- Mustard oil for frying the fish pieces
- 1 tablespoon Ghee (Clarified Butter)
- 1 ½ cups of Water, for Gravy
Instructions:
- Wash and clean the rohu fish pieces (Rui mach).
- Sprinkle salt and turmeric powder on each of the fish pieces.
- Mix all the ingredients evenly and marinate the fish pieces for 10 minutes. Keep it aside.
- On the other hand, add onion chunks, garlic, ginger cubes, green chillies into a jar of a mixer grinder and close the lid. Run the mixer grinder for 1-2 minutes till smooth paste. Keep the paste aside.
- Again, into a jar of a mixer grinder, add tomato chunks, raisins and run the mixer grinder for a minute to make a smooth paste. Keep the paste aside.
- Add Mustard oil into the pan and wait until the oil is hot.
- Put the flame in low and add the marinated pieces of the fish into the pan.
- Fry them from both sides for 1-2 minutes in medium flame.
- Once the bottom side is done, turn the fish pieces very gently and fry the other side.
- Once they are done transfer the pieces on a plate and keep them aside.
Tip: Don’t overcook the fish, otherwise they will become chewy. During the time of frying, turn the fish pieces carefully because they are very delicate.
- Transfer the excess oil from the pan or add some oil and add 1 tablespoon of Ghee (Clarified Butter) into a different pan. Wait until the ghee melts.
- Add all the whole spices, i.e. cumin seeds, cinnamon stick, cloves, cardamoms, bay leaves, dry red chillies into the pan and let them crackle.
- Add sliced onions into the pan and fry them in medium flame for 2-3 minutes till golden in colour.
- Add Onion paste (Step 4) into the pan and give a nice mix.
- Cook it in medium high flame for 3-4 minutes. Stir in between.
- Add turmeric powder, chilli powder into the pan and give a nice mix.
- Cook it in medium flame for another 5-6 minutes until it starts releasing oil. Stir in regular intervals.
- Add tomato paste (Step 5) into the pan and give a nice stir.
- Add green chillies into the pan and mix it.
- Cook it in medium flame for another 5 minutes until the oil releases. Stir in between.
- Add salt, sugar into the pan and give a nice mix.
- Cook the masala in low flame for 1-2 minutes.
- Add whipped yogurt into the pan and give a mix.
- Cook it for 2 minutes in low flame. Stir if required.
- Add cumin powder, coriander powder into the pan and give a nice mix.
- Cook it in lowest flame for another 1-2 minutes.
- Add water into the pan and give a nice stir.
- Add raisins into the pan and mix it.
- Cover the pan and put the flame in high until the gravy simmers.
- Take off the lid and put the flame in low. Add fried Rohu fish pieces into the pan delicately.
- Cover the pan and cook the fish in low flame for 3-4 minutes.
- Add Bengali garam masala powder into the pan and stir carefully.
- Cook for another 30 seconds in high flame.
- Switch off the flame and put the pan down.
Serving Instruction
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6 comments
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Agree with your comments. Unfortunately, the frozen fish is not that tasty to begin with, hence the search for a close substitute.
Thanks!
Hi,
Definitely not a quick recipe to try on a weekday night 🙂 But it turned out great! I used the frozen Rohu from a Bangladeshi store- curious if any other non-frozen fish can be substituted (like tilapia/Catfish etc.)?
Thanks.
Hi Thomas,
Thanks again for your great feedback. For traditional fish Kalia recipes, mainly Rohu and Katla is used. But you can substitute them with other fishes. But bear in mind that both Tilapia/Catfish have their own unique flavour. So, the dish may change in flavour slightly.
Thanks.