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.


18 comments:

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

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  2. Welcome Nurfaisyah. Thanks for reading.

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

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  4. I will try your recipe this weekend :)

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

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

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

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

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  7. Great to know this dish.

    Unbox Knowledge Team | unboxknowledge.blogspot.com

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

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  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/

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

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