Description
A fragrant Bengali-inspired curry with tender fish, cauliflower, and potatoes simmered in creamy coconut milk. A simple yet flavorful weeknight meal.
Ingredients
Units
Scale
- 1 1/2 lb (680 g) of tilapia fillet, cut into 2 inch sized pieces
- 1 tsp turmeric
- Salt to taste
- 2 tbsp (30 ml) oil (preferably mustard oil)
- 1 tsp nigella seeds or panchphoron
- 1 medium sized red onion, cut into a fine dice
- 2 tsp fresh ginger paste
- 1 medium head (about 3/4 lb / 340 g) of cauliflower
- 1 medium sized potato, peeled,halved and thinly sliced
- 1 to 2 medium sized tomatoes
- 2 green chilies finely chopped
- 1/2 cup (120 ml) coconut milk
- 3/4 cup (180 ml) of water
- 2 tbsp (30 ml) of finely chopped cilantro
- Rub the tilapia with the turmeric and the salt and set aside.
Instructions
- Heat the oil and add in the nigella seeds or the panchphoron and wait until the seeds begin to crackle.
- Add in the onion and the ginger and saute for about 3 to 4 minutes, until the onions soften and begin to turn gently golden.
- Add in the cauliflower and the potato and add in a little salt and mix well.
- Cover and steam cook the vegetables for 6 to 7 minutes.
- Remove the cover and add in the tomato and cook for about 3 minutes.
- Gently add in the fish and the green chilies.
- Add in the coconut milk and bring to a simmer and mix in the water.
- Simmer the mixture for 10 minutes, until the vegetables are well done and the fish is soft and the flavors are well mixed.
- The sauce should also thicken at this time.
- Garnish with the cilantro and serve with steamed rice.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Bengali
Nutrition
- Serving Size: 1 serving
- Calories: 300