Recipes · Indian · Seafood
Machher Jhol (Bengali Fish Curry)
One serving has 408 kcal and 33 g protein, and at least a fifth of a woman's daily need of vitamin D (D2 + D3) (280%), phosphorus (111%), cobalamin (108%), vitamin C (49%), pyridoxine (48%) and selenium (40%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (468 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish, mustard
Ingredients
- 170 g Carp, raw
- 80 g Potatoes, raw
- 1.5 g Turmeric
- 1 g Cumin
- 12 g Mustard oil
- 40 g Tomatoes, raw
- 5 g Chili peppers, green, raw
- 4 g Ginger, fresh
- 1 g Coriander seeds
- 1.3 g Salt
- 150 g Water
- 2 g Cilantro, fresh
Method
- Rub the fish pieces with a little of the turmeric and salt and set aside 10 minutes.
- Heat the mustard oil in a pot until it just starts to shimmer, then fry the fish pieces 1-2 minutes per side until lightly golden; lift out.
- In the same oil, fry the potato wedges 3-4 minutes, then add the ginger, remaining turmeric, cumin and coriander and cook 1 minute.
- Add the tomatoes and green chili and cook until softened, then pour in the water, add the remaining salt and simmer 10 minutes until the potatoes are tender.
- Slide the fish back in and simmer gently 5 more minutes until it flakes easily and is cooked through; finish with cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 408 kcal | 19% |
| Carbohydrates | 18.8 g | |
| Water | 391 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 33 g | 69% |
| Tryptophan | 0.36 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.6 g | |
| Lysine | 2.9 g | |
| Methionine | 0.93 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.93 g | |
| Fat | 22.2 g | |
| Monounsaturated | 11.4 g | |
| Polyunsaturated | 5.1 g | |
| Docosahexaenoic Acid (DHA) | 0.19 g | |
| Eicosapentaenoic Acid (EPA) | 0.4 g | |
| Omega-6 | 2.9 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 112 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.28 mg | 31% |
| Iron | 4.6 mg | 26% |
| Magnesium | 87.2 mg | 28% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 779 mg | 111% |
| Potassium | 1,107 mg | 24% |
| Selenium | 22.2 µg | 40% |
| Sodium | 604 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 4.1 mg | 29% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.62 mg | 48% |
| Folate (vitamin B9) | 46.7 µg | 12% |
| Cobalamin (vitamin B12) | 2.6 µg | 108% |
| Choline | 126 mg | 30% |
| Vitamin A | 42.4 µg | 6% |
| Vitamin C | 37.1 mg | 49% |
| Vitamin D (D2 + D3) | 1,680 IU | 280% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 12.1 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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