Spiced Fish Curry (Machi Curry)
Nutrition Facts
A diabetes-friendly take on a traditional fish curry, featuring chunks of fish simmered in a spiced tomato-onion gravy. A small amount of potato is included for texture, keeping the carb content moderate. Fish is an excellent source of lean protein and heart-healthy omega-3 fats.
Health Highlights: Lean Protein & Omega-3s
This curry is rich in lean fish protein (31g per serving) and provides healthy fats, especially if using salmon. The 7g of fiber helps slow glucose absorption, making this a well-balanced, moderate-carb meal.
Ingredients (Serves 2)
- ~300g fish fillets (salmon, cod, or hake), cut into large pieces
- 1¼ tsp turmeric powder, divided
- 2 tbsp mustard oil or vegetable oil
- 1 tsp panch phoran (Bengali 5-spice mix)
- 1 onion, finely chopped
- 1 inch ginger, grated
- 2 cloves garlic, minced
- 2 green chilies, slit
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 small potato, peeled and diced
- 2 tomatoes, chopped
- 250 ml (1 cup) water
- Salt to taste
- Fresh cilantro for garnish
Preparation Steps:
1. Marinate & Sear Fish: Rub fish with ¼ tsp turmeric and salt. Sear in 1 tbsp oil for 1 minute per side. Set aside.
2. Temper Spices: In the same pan, add remaining oil. Toast panch phoran for 30-60 seconds until aromatic.
3. Build Curry Base: Sauté onion until golden. Add ginger, garlic, and green chilies, sauté for 1 minute. Add remaining dry spices and cook for 1-2 minutes.
4. Cook Potato and Tomato: Add potato and sauté for 2 minutes. Add tomatoes and water, bring to a simmer. Cover and cook for 10-12 minutes until potatoes are tender.
5. Add Fish: Gently place seared fish into the curry. Cover and simmer for 6-8 minutes until fish is cooked through.
6. Finish and Serve: Season with salt. Garnish with cilantro and serve hot.
Nutritional Info (per serving):
Approximately 350 kcal, 26.7 g carbs, 7.2 g fiber, and 31.2 g protein. The spices also have anti-inflammatory benefits that support blood sugar control.