Friday, 20 September 2013

"Bangude Ghassi" - Mackerel fish curry - Mangalore style

Mackerel is one of the highly recommended oily fish for a healthy diet. It is rich in essential oils, vitamins and minerals. Omega-3 and Omega-6 fatty acids occur in high quantities in this fish. It contains vitamins A, B6, B12, C, D, E and K. Various minerals also occur richly in the fish. The fish also contains protein and the antioxidant Coenzyme Q10 that helps to eliminate cancerous agents from afflicted cells. Mackerel fortifies the immune system. It supports the functions of organs that have been weakened by sickness. Omega-3 fatty acids act as an anti-inflammatory agent. They help in the management of arthritis. Inclusion of oily fish in the diet improves the condition of the blood. This promotes better heart health. 
Mackerel fish is also known as "Bangude" in Mangalore's local language.
On my recent trip to Mangalore, I learnt to make this curry from my cousin...and everyone at home here in Bangalore loved it...
I'm sure you will love it too...

Serves 3
Mackerel/Bangude/Bangda fish - 3 - cleaned and cut into 2
To grind:
Coconut - 1/2 - grated (fresh or desiccated)
Long dry red chillies - 8
Coriander seeds - 1 tsp
Onion - 1/2
Turmeric - 1/2 tsp
Fresh garlic cloves - peeled - 5
tamarind - 1 small lemon sized ball
Cumin/ Jeera - 1 tsp
Fenugreek/Methi seeds - 1/4 tsp
Carom seeds/ Ajwain - 1/2 tspTomato - 1 large - cut into cubes
Salt to taste
To season:
Coconut oil/any other oil - 1 tbsp
Curry leaves - 1 handful
To garnish:
Coriander leaves - 1 tbsp

Take a grinder/blender and wet grind all the ingredients under "To grind" into a smooth/fine paste.
Now take a large heavy bottomed pan, add the ground paste, tomatoes, 1/2 to 1 cup water, and fish and bring to boil on medium heat until the fish is cooked ( about 8-10 minutes).
Now take a seasoning pan, keep on low heat, add oil, fry the curry leaves and pour over the boiling fish curry.
Garnish with fresh coriander leaves.
Serve hot with steaming white rice.

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