Skip to main content

Iron-Rich fish curry with spinach



#livogenironchef
Yes I am anemic.  Every second woman in India is anemic.  Anemia is a disease  caused due to lack of iron in diet.  So we should  include iron-riched food in our everyday diet.

The symptoms of iron deficiency  are of ofen feeling  tired,  pale skin,  hair fall, easily breakable  nails etc.  Anemia or iron deficiency  reduces working  capacity of an women. So we should always include iron riched food  for  a balance  diet.

Spinach is one of the richest source of iron.  So as the fish is also a great source of iron.

Here I am sharing two fish curries with spinach.  The procedure of making these fish curries are almost same.  In one fish curry I am using modhuxuleng and in the other tomato.

Modhulxulend or polygonum microcephalum is a green leafy vegetable  found in Assam.  It's  taste  is sour and is used to make fish curry and chutney.  If this vegetable  is not available , use tomato.

You can use any fish, big or small as fish is a great source of iron.  In the first recipe I am using big fish pieces whereas in the second one I am using medium sized fish.

These two fish recipes  are very simple, easy to cook and non spicy, healthy fish curry recipes of Assamese cuisine which can be served with steamed  rice.



INGREDIENTS

With modhuxuleng:

• 4 pieces rohu fish,
• 1 bunch of spinach,
• 1/2 cup chopped  modhuxuleng,
• 1/3 tbsp fenugreek  seeds,
• 2 green chillies  chopped ,
• 1/2 tbsp turmeric,
• oil as required &
• salt to taste


With tomato:

• 1 medium sized fish cut in two pieces,
• 1 bunch of spinach,
• 1 tomato chopped,
• 1/3 tbsp fenugreek seeds,
• 2 green chillies  chopped,
• 1/2 tbsp turmeric,
• oil as required  &
• salt to taste.

METHOD :

Wash fish pieces in running water.  Rub fish pieces with turmeric and salt.

Wash spinach and chopped  it.

In a pan heat mustard oil (or any edible  oil).  Fry fish pieces.  Drain and keep aside.

In the remaining  oil,  add fenugreek seeds.  When crackling add spinach.   Add modhuxuleng or chopped  tomatoes.  Mix well.  Cook it for 2-3 minutes by covering the lid.

Add chopped  midhuxuleng or chopped  tomatoes.  Add chopped  green chillies.  Add salt.  Mix well.  And again cook for 2-3 minutes by covering  the lid.

Add 1 cup of water.  Add fish pieces.  Bring to boil .

Remove from heat.

Serve hot with rice.

Comments

  1. I must try this at home. Thanks for sharing.

    ReplyDelete
  2. Welcome Nurfaisyah. Thanks for reading.

    ReplyDelete
  3. Superb post. I love fish curry. It is like ny soul food :D

    ReplyDelete
  4. I will try your recipe this weekend :)

    ReplyDelete
    Replies
    1. Thank you for showing interest. Thanks for reading

      Delete
  5. Thanks for the healthy recipe.I haven't ever tried spinach in fish.In Sri Lanka we tried them with dhal.

    ReplyDelete
  6. Fish curry sounds delicious. I've never heard of rohu fish

    ReplyDelete
    Replies
    1. Rohu fish is a species of fish of the carb family found in the rivers in South Asia. Thanks for reading.

      Delete
  7. Great to know this dish.

    Unbox Knowledge Team | unboxknowledge.blogspot.com

    ReplyDelete
  8. You surely gave me fish cooking goals this weekend... love the recipe

    ReplyDelete
  9. Very thoughtful recipe.
    It is not only rich in iron but also balance with other nutrition.
    Diet is a very crucial part of healthy lifestyle.
    Read more about it, http://havehealthylifestyle.blog/how-diet-is-important-to-get-healthy-lifestyle/

    ReplyDelete
    Replies
    1. Thanks for sharing the lovely post and thanks for reading

      Delete

Post a Comment

Popular posts from this blog

Raw Mango Ice Lollies

The season of raw mango is here. I waited for the whole year for raw mangoes as I love raw mangoes. Mango, the king of fruits is available only during summer and sweet and sour raw mango ice lollies can give the perfect refreshments during hot hot summer. No artificial color is added in these lollies. Raw mango is used to make these ice lollies together with some mint leaves, sugar, salt and some mild spices. Just blend all the ingredients and transfer into ice pop or ice lolly molds. If you don't have ice lolly molds, you can use paper cups and wooden sticks.

Also try Watermelon Ice Pops
Raw Mango Ice Lollies 

INGREDIENTS:
1 cups of raw mango peeled, seeded and diced. 5-6 finely chopped mint leavesPinch of cumin powder 1/2 tsp black salt 4 tbsp sugar 2 cups of water METHOD: In a blender blend all the ingredients until smooth. With the help of a stained, filter the liquid into a jar. Discard the remaining. Transfer the liquid into ice lolly  molds.Freeze until solid.

Peanut and Curry Leaves Chutney

An Indian meal is incomplete without a chutney. Chutney is a type of sauce basically a dry base sauce originating from India. There are varieties of chutney recipes which are served with the main course as a side dish or as a dip with fritters, samosa, pakora, idli, dosa etc. 

Chutney recipes are very easy to prepare.  Most of the chutney recipes are prepared by grinding and are basically made from raw vegetables. Today I'm going to share a Peanut and Curry Leaves Chutney recipe which don't required any cooking. Serve this recipe at lunch or dinner with main course or with samosa or pakora in the evening with tea. 

Peanut and Curry Leaves Chutney  📎Course : Side dish
📎Cuisine : Indian 🔪Preparation Time : 15 minutes
INGREDIENTS:
1 cup peanuts1 bunch of curry leaves 5-6 green chillies 4-5 long coriander leaves Salt to taste water if required
METHOD: Wash curry leaves under running water. Soak peanuts in lukewarm water for 10 minutes. Drain and keep aside. In a small Chutney making ja…

Wood Apple Ice Lollies

Continuing my summer special recipes, today I'm going to share wood apple ice lolly recipe. Wood Apple is known as bael in India. Wood apple is one of the healthiest fruit available during summer. Consuming wood apple is good for diabetic patients. It helps in constipation and indigestion and also helps in reducing cholesterol.

Also try Wood Apple Shake

Wood Apple Ice Lollies 

INGREDIENTS:
1 wood apple 5-6 tbsp of sugar 1 cup cold milk 4-5 cardamon 1 cup water METHOD: Crack wood apple and take out the pulp. In a blender jar take wood apple pulp, cold milk, sugar, cardamoms and water. Blend it into a smooth liquid. With the help of a stained, filter the liquid into a jar. Discard the remaining. Transfer the liquid into ice lolly  molds.Freeze until solid.

আলু পিটিকা : Aloo Pitika (Mashed potatoes recipe in Assamese)

আলু পিটিকা একেবাৰে সহজ এটি ৰেচিপি| আপোনাৰ যদি বনাবলৈ সময় নাই বা আপুনি যদি এজন অকলশৰে থকা পুৰুষ, তেনেহলে কথাই নাই, ভাততে আলু এটি দিয়ক আৰু তৃপ্তিৰে ভাত সাঁজ খাওঁক, নহয় জানো ? কিন্তু এই আলু পিটিকা যে কেৱল অসমীয়া সকলেহে খায় তেনে নহয়| ইংৰাজ বা আমেৰিকান সকলৰো প্ৰিয় এই আলু পিটিকা বা mashed potato. কিন্তু তেওঁলোকে বনোৱা আলু পিটিকা আৰু অসমীয়া আলু পিটিকাৰ মাজত পাৰ্থক্য আছে| ইংৰাজ বা আমেৰিকান সকলে বনোৱা আলু পিটিকাত মাখন বা বাটাৰ, গাখীৰ আৰু ক্ৰিম মিহলাই খায়| কিন্তু আমি অসমীয়া সকলে নিমখ, পিয়াজ, জলকীয়া আৰু মিঠাতেল দি সানি খাওঁ| আমাৰ দৰে বিহাৰী সকলেও আলু পিটিকা খায় আৰু তেওঁলোকে ইয়াক আলু চৌখা বুলি কয় |

অসমীয়া ৰন্ধন শৈলীত মিঠাতেলৰ ব্যবহাৰ অপৰিহায্য|  প্ৰত্যোক ৰন্ধন কাৰ্য্যতে মিঠাতেল ব্যৱহাৰ হয়| মিঠাতেল যিহেতু কেঁচাকৈয়ো খাব পাৰি, ইয়াক পিটিকা বা চাটনি আদিতো ব্যৱহাৰ কৰা হয়|

অসমীয়া আলু পিটিকাত সাধাৰনতে কেচা তেল আৰু  কেচা পিয়াজ দি বনোৱা হয়| কিন্তু কেচা পিয়াজ খোৱাৰ ফলত মূখ খন গোন্ধাব পাৰে |তাৰ উপৰিও কেচা নিমখ খোৱাতো স্বাস্থ্যৰ বাবে ভাল নহবও পাৰে| সেয়েহে মই আলু পিটিকা বনালে সাধাৰনতে এখন কেৰাহীত মিঠাতেল গৰম ক…

Dry Fruits Custard Recipe

Custard is a variety of  dessert preparations generally based on milk. Milk is thickened by adding either egg yolks, corn flour or gelatin etc. and at last fruits and nuts are added to it.  Kids love to eat custard and it's very easy to prepare. Dry fruits custard is also a very simple recipe to prepare where rich dry fruits are added in sweet creamy custard.

Try similar recipe of Fruit Custard
Dry Fruits Custard Recipe  📎Course : Dessert  📎Cuisine : World  🔪Preparation Time : 10 minutes ♨Cooking Time : 10 minutes  🕞Total : 20 minutes
🍴Servings : 2


INGREDIENTS:
2 cups of milk2/3 tbsp custard powder2-4 tbsp of sugar1/2 cup of dry fruits cut into pieces (dates, cashews, raisins, cheery etc.)METHOD: Heat milk in a saucepan on medium heat.  In a bowl take custard powder.  Add some milk and mix thoroughly. Now add this custard and milk mixture into the  boiling milk , stir continuously. Add sugar,  stir continuously. When the liquid becomes thicker,  remove from heat.  Let it cool .Add d…