Bengali cuisine is renowned for its rich flavors and diverse use of ingredients.
Among the myriad of delectable dishes, Bengali-style Rupchand Fish Curry stands out with its unique blend of Chinese pomfret, kohlrabi, flat beans, bottled gourd, and tomatoes.
Today, I’m back with a very healthy and tasty Rupchand Fish curry, loaded with various vegetables.
This is an authentic Bengali Rupchand Fish Curry commonly enjoyed in villages, featuring seasonal vegetables like kohlrabi, bottled gourd, flat beans, and tomatoes.
These veggies come together to create a flavorful and delicious fish dish.
You can also use radish, cauliflower, ridge gourd, potato, and other vegetables in this recipe.
Adding vegetables to the Rupchand Fish Curry makes it healthier and easier to digest, making it a great choice for diabetic individuals.
To make this Rupchand Fish Curry Recipe, you need to get fresh vegetables.
Choose young kohlrabi without roots inside.
I’ve sliced flat beans for this recipe, but you can also cut them into two pieces.
The size of the bottle gourd and kohlrabi should be the same.
Anyone can make this Rupchand Fish Curry Recipe; you just need to follow my steps and timing carefully.
Give it a try and let me know in the comments how it turned out.
Ingredients (Rupchand Fish Curry):
- 500g Rupchand Fish (Chinese pomfret)
- 1 kohlrabi
- 8 flat beans
- 250g bottle gourd
- 2 tomatoes
- 4 green chilies
- Coriander leaves
- 1/2 teaspoon raw cumin (jeera)
- 2 dry chilies
- 1/4 teaspoon ginger paste or grated
- Salt
- Mustard oil
- Powder masalas: 1 teaspoon each of turmeric (haldi), coriander (dhania powder), cumin (jeera powder), red chili powder
- Handful of coriander leaves (dhania patta)
Step-by-Step Preparation of Rupchand Fish Curry
Step 1:
Begin by washing all vegetables thoroughly and cutting them into the desired shapes.
Similarly, ensure the Rupchanda fish is properly cleaned and marinate it with turmeric powder and salt for 2 minutes.
Step 2:
Heat mustard oil in a pan and fry the fish on both sides over medium heat.
Set aside the fish, and in the same oil, add 2 dry chilies, 1/2 teaspoon raw cumin (jeera), 1 teaspoon of turmeric powder, and tomatoes.
Stir well for a minute.
Step 3:Vegetable Stir-fry
Add the vegetables one by one – kohlrabi, flat beans, bottled gourd, and tomatoes- along with salt.
Stir well on high heat for 2 minutes, cover the pan, and let it cook for 5 to 7 minutes on medium heat, occasionally stirring.
Step 4:Gravy Preparation
Once the vegetables are 60% cooked, add grated ginger, 1 teaspoon of red chili powder,
cumin powder, and coriander powder, and stir well for 1 minute.
add the required water for gravy, and bring it to a boil on high heat.
Add the fried fish to the mixture, stir well, and let it cook for an additional 5 to 7 minutes on high heat.
Step 5:Final Touch
When the gravy turns yellow, add chopped coriander leaves and let the dish rest for 5 minutes.
Serving
Serve the hot Rupchand fish gravy with steamed rice for a delightful culinary experience.
Bengali-style Rupchanda Fish Curry is a celebration of flavors and textures.
From the crispy fish to the tender vegetables, every bite is a journey through Bengali culinary artistry.
Don’t miss the chance to try this recipe and bring the essence of Bengal to your dining table.
Nutritional information for Bengali Rupchand Fish Curry per 100g:
| Nutrient | Amount per 100g | |
|---|---|---|
| Calories | 180 kcal | |
| Fat | 8 g | |
| Saturated fat | 2 g | |
| Cholesterol | 50 mg | |
| 200 mg | ||
| Carbohydrates | 10 g | |
| 2 g | ||
| Sugar | 5 g | |
| Protein | 20 g | |
| Vitamin A | 2% DV | |
| Vitamin C | 10% DV | |
| Calcium | 5% DV | |
| Iron | 15% DV |
Note: Daily Value (DV) is based on a 2,000-calorie diet.
These are approximate values and may vary depending on the specific ingredients used.
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Pro Tips for Bengali Rupchand Fish Curry:
Fish:
- Choose firm, bright-eyed fish with no fishy smell.
- Ask your fishmonger to clean and cut it into steaks for you.
- Don’t skip the marination with turmeric and salt.
- This enhances flavor and locks in moisture.
- Avoid overfrying the fish.
- Fry until golden but not dry, as it will continue cooking in the curry.
Vegetables:
- Cut kohlrabi and bottle gourd into similar sizes to ensure even cooking.
- Add the flat beans later in the cooking process to maintain their crunch.
- Feel free to substitute any vegetables based on season and preference.
- Broccoli, cauliflower, potato, or Radish can work well.
Spices and Gravy:
- Don’t burn the cumin seeds and dry chilies.
- Heat them until fragrant for maximum flavor release.
- Add the spices in order, allowing each to bloom before adding the next.
- Adjust the water quantity to achieve your desired gravy consistency.
- Remember, it thickens slightly as it simmers.
- Adjust the chili powder and green chilies to your preferred heat level.
Finishing Touches:
- Let the curry rest for 5-10 minutes after cooking. This allows the flavors to meld and deepen.
- Fresh coriander leaves add a vibrant pop of color and aroma.
- Pair this curry with steamed rice, roti, or paratha.
- This dish reheats well, making it perfect for meal prepping.
Bonus Tip: For a smoky aroma, char the dry red chilies directly on a gas flame before adding them to the oil.
Enjoy your delicious and authentic Bengali Rupchand Fish Curry!
FAQs:
- How to choose fresh Rupchand fish?
- Look for clear, bright eyes and shiny skin.
- The flesh should be firm and have a pleasant ocean smell.
- Can other fish varieties be substituted?
- While Rupchanda adds a unique flavor, you can substitute it with other white-fleshed fish for a similar experience.
- Adjusting spice levels for personal taste
- Feel free to modify the quantity of spices to suit your spice preference.
- Tips for beginners attempting this recipe
- Take it step by step, ensuring each ingredient is properly prepared before moving on to the next.
- How to store leftover rupchand fish curry?
- Store in an airtight container in the refrigerator; reheating enhances the flavors.
RECIPE CARD:
Bengali Delight: Exquisite Rupchand Fish Curry( Kohlrabi, Flat Beans, Bottle Gourd)
Ingredients
Ingredients (Rupchand Fish Curry):
- 500 g Rupchand Fish Chinese pomfret
- 1 kohlrabi
- 8 flat beans
- 250 g bottle gourd
- 2 tomatoes
- 4 green chilies
- Coriander leaves
- 1/2 teaspoon raw cumin jeera
- 2 dry chilies
- 1/4 teaspoon ginger paste or grated
- Salt
- Mustard oil
- Powder masalas: 1 teaspoon each of turmeric haldi, coriander (dhania powder), cumin (jeera powder), red chili powder
- Handful of coriander leaves dhania patta
Instructions
Step-by-Step Preparation of Rupchand Fish Curry
Step 1:
- Begin by washing all vegetables thoroughly and cutting them into the desired shapes.
- Similarly, ensure the Rupchanda fish is properly cleaned and marinate it with turmeric powder and salt for 2 minutes.
Step 2:
- Heat mustard oil in a pan and fry the fish on both sides over medium heat.
- Set aside the fish, and in the same oil, add 2 dry chilies, 1/2 teaspoon raw cumin (jeera), 1 teaspoon of turmeric powder, and tomatoes.
- Stir well for a minute.
Step 3:Vegetable Stir-fry
- Add the vegetables one by one - kohlrabi, flat beans, and bottled gourd - along with salt.
- Stir well on high heat for 2 minutes, cover the pan, and let it cook for 5 to 7 minutes on medium heat, occasionally stirring.
Step 4:Gravy Preparation
- Once the vegetables are 60% cooked, add grated ginger, 1 teaspoon of red chili power, cumin powder, and coriander powder, stir well for 1 minute add the required water for gravy, and bring it to a boil on high heat.
- Add the fried fish to the mixture, stir well, and let it cook for an additional 5 to 7 minutes on high heat.
Step 5:Final Touch
- When the gravy turns yellow, add chopped coriander leaves and let the dish rest for 5 minutes.
Serving
- Serve the hot fish gravy with steamed rice for a delightful culinary experience.
- Bengali-style Rupchanda Fish Curry is a celebration of flavors and textures.
- From the crispy fish to the tender vegetables, every bite is a journey through Bengali culinary artistry.
- Don't miss the chance to try this recipe and bring the essence of Bengal to your dining table.
Pro Tips for Bengali Rupchand Fish Curry:
Fish:
- Choose firm, bright-eyed fish with no fishy smell.
- Ask your fishmonger to clean and cut it into steaks for you.
- Don't skip the marination with turmeric and salt.
- This enhances flavor and locks in moisture.
- Avoid overfrying the fish.
- Fry until golden but not dry, as it will continue cooking in the curry.
Vegetables:
- Cut kohlrabi and bottle gourd into similar sizes to ensure even cooking.
- Add the flat beans later in the cooking process to maintain their crunch.
- Feel free to substitute any vegetables based on season and preference.
- Broccoli, cauliflower, potato, or Radish can work well.
Spices and Gravy:
- Don't burn the cumin seeds and dry chilies.
- Heat them until fragrant for maximum flavor release.
- Add the spices in order, allowing each to bloom before adding the next.
- Adjust the water quantity to achieve your desired gravy consistency.
- Remember, it thickens slightly as it simmers.
- Adjust the chili powder and green chilies to your preferred heat level.
Finishing Touches:
- Let the curry rest for 5-10 minutes after cooking. This allows the flavors to meld and deepen.
- Fresh coriander leaves add a vibrant pop of color and aroma.
- Pair this curry with steamed rice, roti, or paratha.
- This dish reheats well, making it perfect for meal prepping.
Bonus Tip: For a smoky aroma, char the dry red chilies directly on a gas flame before adding them to the oil.
Notes
Nutritional information for Bengali Rupchand Fish Curry per 100g:
| Nutrient | Amount per 100g | |
|---|---|---|
| Calories | 180 kcal | |
| Fat | 8 g | |
| Saturated fat | 2 g | |
| Cholesterol | 50 mg | |
| 200 mg | ||
| Carbohydrates | 10 g | |
| 2 g | ||
| Sugar | 5 g | |
| Protein | 20 g | |
| Vitamin A | 2% DV | |
| Vitamin C | 10% DV | |
| Calcium | 5% DV | |
| Iron | 15% DV |