Skip to main content

Iron-Rich fish curry with spinach

Fish curry with spinach

Fish curry with spinach

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 tsp fenugreek  seeds,
  •  2 green chillies  chopped ,
  • 1/2+1/2 tsp 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 tsp fenugreek seeds,
  • 2 green chillies  chopped,
  • 1/2+1/2 tsp turmeric,
  • oil as required  &
  • salt to taste.


METHOD :


  1. Wash fish pieces in running water.  Rub fish pieces with turmeric and salt.
  2. Wash spinach and chopped  it.
  3. In a pan heat mustard oil (or any edible  oil).  Fry fish pieces.  Drain and keep aside.
  4. 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.
  5. 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.
  6. Add 1 cup of water.  Add fish pieces.  Bring to boil .
  7. Remove from heat.
  8. 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
  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

List of Vegetables used in Assamese Cuisine with their English name.

Here is a list of 50 leafy and non-leafy vegetables used in Assamese cuisine with their English name.         Assamese name = English name  Lai xaak(লাই শাক)= Mustard green  Paleng xaak(পালেং শাক)= Spinach  Horiyoh xaak(সৰিয়হ শাক)= Mustard plant  Dhekia(ঢেকিয়া)= Fiddlehead ferns  Meethi xaak(মিথি শাক)= Fenugreek greens Mati kaduri(মাটি কাডুৰি)= Sessile joyweed  Lofa xaak(লফা শাক)= Chinese mellow   Bor-manimuni(বৰ-মানিমুনি)= Asiatic pennywort  Sofguti(চফগুটি)= Fennel  Dangbodi(ডাংবদি)= Yard long been  Kolmou(কলমৌ)= Water spinach  Titamora(তিতামৰা)= Jute plant  Tengamora(টেঙামৰা)= Roselle  Bhekuri(ভেকুৰী)= Indian nightshade  Squash(স্কচ্)= Chayote squash  Bahgaj(বাহঁগাজ)= Bamboo shoots  Betgaj(বেতগাজ)= Rattan shoots  Sojina(চজিনা)= Drumstick  Maan-dhania(মান ধনিয়া)= Long coriander  Mosondori(মচন্দৰি)= Heart leaf  Bhedai lota(ভেদাইলতা)= Skunk vine  Zilmil(জিলমিল)= White goosefoot  Moricha(মৰিচা)= Amaranth  Khutura(খুতুৰা)= Green amaranth  Oolkobi(ওলকব

List of Fruits found in Assam with their English Names

Here is a list of fruits found in Assam with their English names.  Assamese Name = English Name  Kordoi (কৰদৈ) = Starfruit (Scientific name : Averrhoa carambola) Lichu (লিচু) = Litchi (Scientific name : Litchi chinensis) Matikothal (মাটিকঠাল) = Pineapple (Scientific name : Ananas comosus) Komola (কমলা) = Orange  Noga Tenga (নগা টেঙা) = Rhus srmialata Ahom Bogori = Peach (Scientific name : Prunus persica) Kothal (কঠাল) = Jackfruit (Scientific name : Artocarpus heterophyllus) Siral (চিৰাল) = Mouse Melon (Scientific name : Melothria scabra) Torbuj (তৰবুজ) = Watermelon (Scientific name : Citrullus lanatus) Bogori (বগৰী) = Jujube ( Scientific name :  Zizyphus jujuba) Modhuri (মধুৰী) = Guava  Jamuk (জামুক) = Malabar Plum, Java Plum or Black Plum (Scientific name : Syzygium cumini) Aam (আম) = Mango   Mouchumi (মৌচুমি) = Sweet Lime (Scientific name : Citrus limetta) Lataku (লেতেকু) = Baccurea (Scientific name : Baccurea sapida) Dalim (ডালিম) = Pomegranate (Scientific

List of Spices(মচলা) with their English and Assamese names

 Here is a list of 25 spices (মচলা) with their English and Assamese names.  Assamese name = English name  Ada (আদা) = Ginger (Scientific name : Zingiber officinale)  Nohoru (নহৰু) = Garlic (Scientific name : Allium sativum)  Piyaj (পিয়াজ) = Onion ( Scientific name : Allium cepa)  Dhania (ধনিয়া) = Coriander ( Scientific name : Coriandrum sativum)  Jeera (জিৰা) = Cumin (Scientific name : Cuminum cyminum)  Ronga guri jolokia (ৰঙা গুৰি জলকীয়া) = Red chilli powder  Hukan jolokia (শুকান জলকীয়া) = Dry chilli  Kola nimokh (কলা নিমখ) = Black salt  Long (লং) = Clove ( Scientific name : Syzygium aromaticum)  Dalsini (দালচিনি) = Cinnamon  Elaichi (ইলাচী) = Cardamom  Kala jeera (ক'লা জিৰা) = Black cumin  Saunf (চ'ফ) = Fennel seeds ( Scientific name : Foeniculum vulgare)  Methi (মিথি) = Fenugreek ( Scientific name : Trigonella foenum-graecum ) Haldhi (হালধী) = Turmeric  Tejpat (তেজপাত) = Bay leaf  Jaluk (জালুক) = Pepper  Narasingha (নৰসিংহ) = Curry leaves  Til (তিল) = Sesame seeds ( Scientif

30 Assamese Pitika Recipes

Pitika  Pitika is an Assamese word which means mashed. Pitika dishes are very popular in Assam. It is a side dish and a signature recipe of Assamese cuisine. Assamese people love to eat vegetables by mashing them with chopped onion, chilli and mustard oil after boiling or smoking/grilling them. Its taste is very pure. Sometimes raw onion is used and sometimes fried onion is used in these recepies. We use mustard oil for all purposes as it can also be consumed  as raw. Pickled chilli or pickled bhut jolokia adds more taste to these dishes. These pitika recipes are great appetizer and generally takes very less time to prepare. Here I am going to share 30 simple pitika recipies. 30 Assamese Pitika Recipes : 1. Aloo pitika | Mashed potatoes Ingredients: 2 potatoes 1 small onion chopped 2 green chillies chopped Green coriander leaves chopped 1 tbsp mustard oil Salt to taste Method: Boil potatoes. Peel the skin and mash it in a bowl. Add the other ingredients and m

Assamese Doi Chira Jolpan Recipe

Assamese Jolpan recipes are generally breakfast recipes which requires no cooking and can be prepared in no time.  These jolpan recipes are not only served as breakfast but can also be served to guests specially in the time of Bihu festivities. Jolpan recipes usually consists of various forms of rice like rice flakes (chira), puffed rice(muri/hurung/akhoi), handoh(roasted and grounded rice),  Soft rice(kumol saul) etc.  These rice varieties are served with curd/yougurt(doi), and jaggery(gur) to make jolpan . Use either cow curd or buffalo curd. You can also use curd prepared in bamboo hollow. But serve Assamese jolpan only on bell metal(kahor) bowl because it is a tradition. Recipe of Doi Chira: >Preparation time: 15 minutes >Cooking time: 0 minutes >Total: 15 minutes. >Serve: 2 INGREDIENTS: 2 cups rice flakes 1 cup curd/yougurt 1/2 cup jeggery 1/2 cup cream(optional) METHOD: Soak rice flakes in warm water for 2-3 minutes.  Squeeze and drain the remaining

Amroli poruar tup | Red ant eggs

Amroli poruar tup or the red ant eggs  are consumed by the people of Assam as a part of their traditional cuisine at the occasion of Rongali bihu, celebrated in the month of April. It is basically the tradition of Ahom and some other communities of upper Assam. The sourcfes of red ants are big tree specially mango tree or jackfruit tree. The mango tree is considered as the best souce. The ants together with their white coloured eggs are collected to consume.  The taste of ants are sour. So if you do not like too sour, just throw the ants from the eggs before cooking. Red ant is good for nutritional point of view. As it contains much more proteins,  iron, calcium and vitamin B12. Consuming red ant can help us in many ways such as it can protect us from water borne diseases like malaria,  jaundice etc. It's also good for eye, heart, brain and nervous system. May be because of these  properties red ant and eggs are consumed during spring and at the peak of summer to prot

Ahom Bogori (Peach)

Ahom Bogori (Assamese আহোম বগৰী)  in English is called Peach. It's scientific name is Prunus persica. Peaches resembles and closely related to apricots and plums. Peaches are soft when ripened and are very delicious. Unlike apricot and plum, peaches have one large middle seed.  As I googled I found that peach fruit was domesticated and cultivated for the first time in Northwest China. It's a summer fruit and largely available in Assam. It is believed that the name ' Ahom bogori ' is derived from the Kingdom of Ahom . It may be because the Ahoms have brought with them the seeds of peach.  Ahom is a large community originally from the Chinese province of Yunnan, which is located on Southwest China. From Yunnan, they migrated into Myanmar and then after crossing the Patkai Mountains entered Assam. The Ahoms have established their dynasty and ruled the Ahom Kingdom, the present day Assam for about 600 years.  We call this fruit as ahom bogori from childhood.  B

Elephant apple and dates chutney (Ou tenga chutney)

Dillenia Indica commonly known as Elephant  Apple or  Ou tenga  is a fruit ,  sour in taste and very native to Assamese cuisine. Ou tenga contains vitamins C and E along with vitamin B complex and potassium. It also contains antioxidants. Elephant apple is generally used in Assamese cuisine to make fish curries. Dates contains several vitamins, minerals, fiber and antioxidants. Dried dates are a good source of magnesium, calcium, iron and potassium. However dried dates are high in calories. Today I am going to share a chutney made from elephant apple and dried dates . I made this chutney for my office party. It was served with alu and methi parathas togather with peanut chutney.   Here is the recipe: ELEPHANT APPLE AND DATES CHUTNEY / OU TENGA CHUTNEY: INGREDIENTS: 1 elephant apple 1 cup dried dates  1 cup water  1/2 cup jaggery  1/2 cup suger  1/2 tsp black cumin or kala jeera seeds 1 tsp red chilli powder 1/2 tsp cumin powder 1/2 tsp coriander powder 2/3 bay leaves 2/3 dry red chilie

Namsing : A Mishing Delicacy

 Mishing are an ethnic community living in parts of Assam and Arunachal Pradesh. Unlike other Assamese cuisines, Mishing cuisine is also unique of its kind. Mishing people are mainly non-vegetarian and rice is their main food. They eat different greens and herbs as vegetable together with fish, pork, chicken, duck meat etc. Namsing is a very popular dish among Mishing people. Namsing is nothing but dry and grounded fish . Dry and grounded fish is equally popular among other ethnic groups of Assam also but they call it hukoti .  The method of preparation of namsing is little different from hukoti. In preparing namsing Mishing people also add few herbs like colocasia leaves, long coriander etc. Small river fishes are used to make namsing. At first they clean the fishes and then dry them under sun or on smoke over stove top. After that they grounded the dry fishes together with different herbs in husking pedal (dhaki). They use bamboo tubes and filled the tubes with the grounded mixture

Tamul Paan : Areca nut and Betel leaf

Tamul Paan means areca nut and betel leaf.  Tamul  is areca nut and  paan  is betel leaf. Tamul and paan are served together as a pair with a small portion of limestone. Tamul paan is an integral part of Assamese society. Areca nut is first peeled and then cut into pieces. Betel leaf is also cut into pieces and then served together with or without limestone. Tamul paan is offered whenever a guest visits as a mark of honour. Tamul paan is served in a bell metal utensil called Bota . Tamul paan is often served at the end of an Assamese meal. Tamul or areca nut is also known as betel nut. Areca nut is the seed of the areca palm. When the husk of the areca seed is green, the nut inside is  soft which is called kumolia tamul in Assamese. When the hush of the areca seed become yellow or orange, the fruit inside becomes hard. Both green or orange that means unripe or ripe areca nuts are freshly picked and after removing the fibrous shell consumed with betel leaves. The orange or yell