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

Bhoot Jolokia Pickle / Ghost Chilli Pickle

Bhoot jolokia/Bhut jolokia (ভোট জলকীয়া) or Ghost chilli is one of the hottest chilli on earth cultivated basically in Assam and some other parts of northeast India. The bhoot jolokias are two or three inches long and starts out green in colour.  It turns red only when ripened.  This ripened ghost chilli in the first bite gives an intense sweet chilli flavor.  The heat doesn't kick at the beginning. As you started chewing it, the heat kicks in and your mouth started burning together starts sweating and watery eyes.

Don't touch ghost chilli with bare hands after cutting.  But as we Assamese people do not use spoon and fork and eat our meal with our fingers, we have the practice of touching this red hot chili with our bare hands. Do you remember the Indian chilli queen Anandita Dutta Tamuly.  She is know for eating and rubbing bhoot jolokia on her bare eyes. But you don't try this and don't even touch bhoot jolokia with bare hands if you don't have practice.  Today I m…

Chef's Knife : The Most Essential Kitchen Tool

Every cook has their favorite pieces of kitchen tools. Knife is the most important tool of every cook's life. A cook can use his favorite knife in his desired way. Choosing a good knife may be sometimes very difficult.  Sometimes a knife may look good but it may be not good in use. The most important thing while choosing a good knife is that you must feel comfortable while using it. It needs to be sharp and easy to be sharpen. 
Chef's Knife is a kitchen tool used to prepare food. A chef's knife is a large knife, usually about 8-10 inches long mostly made of good quality stainless steel. Chef's knife is considered to be the most important kitchen tool. Chef's knife is a western cooking tool.  We Indian generally use locally made iron knives at home. Indians don't even use cutting board. But once if you have tasted a chef's knife, you will know the importance of a chef's knife in the kitchen. I was also using locally made Indian knives in my kitchen fo…

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…

Easy Fish Curry Recipe

This recipe is for my those blog followers (specially from US)  who has a temptation for Indian fish curry. This recipe need not much afford and can easily prepare with simple ingredients. Indian recipes needs much afford as it requires different spices to prepare and US people hardly store so many Indian spices in their kitchen. This recipe may also useful for beginners and bachelors.  And off course this recipe is for busy and lazy people like me too.

In this recipe I'm using tomato based pizza or pasta sauce together with mustard seeds' paste.  You can use any ready made pizza sauce and mustard paste or if you like you can make it yourself. Here I'm using ready-made pizza sauce but I made mustard seeds' paste myself . For mustard seeds' paste I'm using yellow mustard seeds. Yellow mustard seeds are less bitter than black mustard seeds. Soak yellow mustard seeds in warm water for few minutes and then make a fine paste. Here you can use any ready-made mustard…

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…