(Magur Macher jeera morich jhol)
A high nutritious and tasty recipe that had come down ages. This recipe works as a therapeutic for a person to regain his or her vigour after long ailment.
‘A 3.5-ounce (100-gram) serving of fresh catfish provides
- Calories: 105
- Fat: 2.9 grams
- Protein: 18 grams
- Sodium: 50 mg
- Vitamin B12: 121% of the Daily Value (DV)
- Selenium: 26% of the DV
- Phosphorus: 24% of the DV
- Thiamine: 15% of the DV
- Potassium: 19% of the DV
- Cholesterol: 24% of the DV
- Omega-3 fatty acids: 237 mg
- Omega-6 fatty acids: 337 mg
- In addition to being low in calories and sodium, catfish is packed with protein, healthy fats, vitamins, and minerals……..’
https://www.healthline.com/nutrition/is-catfish-healthy#1
Recipe :
Whole Spice required for gravy
In a mixer grinder , add two big pieces of ginger, 2 tea spoon of cumin seeds, 1/2 tea spoon of sauf, 2 -3 dry red chilli (as per taste) , 1 green chilli (as per taste), 4-5 black peeper(as per taste ). Make a smooth paste with little water and salt and keep aside.
Marinate the fish with turmeric and salt for 5 minutes. Heat mustard oil in frying pan and fry the catfish till light brown on both sides. Keep the fish aside.
Peel off the raw papaya and cut into long slender pieces. Similarly cut the potatoes . (You can use carrots , beans ,tomato. This will add more nutrition to your dish)
Marinate the vegetables with turmeric and salt and fry in the same oil till golden brown and tender. Keep aside.
Reheat the same oil, temper it with whole cumin seeds and green chillies and 1 big bay leaf.
Add to the oil , the smooth paste , tumeric powder, salt and sugar (1/2 tea spoon).Cook slowly on a moderate flame till oil starts releasing from the paste.
Add the fried vegetables and about 2 cups of warm water. Give a nice stir and add the fried fish . Cook for 10 minutes till the gravy thickens .
