Prepare a flavorful spice paste by combining 4 dry chilies, 3 teaspoons of raw jeera, 2-inch ginger, 2 teaspoons of mustard seeds, a pinch of ajwain, and a pinch of salt.

Grind these ingredients together to form a fine paste.

Step 4: Cooking the Tel Koi Recipe

Using the same pan with the remaining oil, add 2 dry chilies and 1/2 teaspoon of raw jeera.

Add the spice paste with 1 teaspoon of haldi powder to the oil and cook it over medium heat.

Add a little water if needed and cook for 2 to 3 minutes.

Add chopped tomatoes and green chilies into the mixture and cook for 2 minutes.

Once the tomatoes are mashed, add water, and salt, and bring the mixture to a boil.

Add the fried fish pieces one by one and cook for 5 more minutes on high heat.

Garnish the Tel Koi Recipe with dhania leaves and serve the Tel Koi Recipe hot with rice.

Serve and Enjoy

Tel Koi Recipe is a Bengali dish that perfectly complements steamed rice.

Health Benefits of Tel Koi Recipe

Tel Koi offers a plethora of health benefits, owing to its combination of nutritious ingredients.

The black koi fish contains essential nutrients such as omega-3 fatty acids, protein, and vitamins, promoting overall health and well-being.

The Tel Koi recipe is a traditional Bengali dish that offers numerous health benefits.

Firstly, it primarily features black koi fish, which is known for containing high levels of protein, omega-3 fatty acids, and essential vitamins that are beneficial for overall health and well-being.
Secondly, its spices, such as ginger, turmeric (haldi), and mustard seeds, possess anti-inflammatory properties that may help reduce inflammation in the body.
Thirdly, the omega-3 fatty acids found in black koi fish may support heart health by lowering the risk of heart disease and improving cardiovascular function.
Fourthly, certain spices like ajwain and jeera (cumin seeds) used in Tel Koi are known for their digestive benefits, aiding in digestion and relieving digestive discomfort.
Fifthly, the combination of spices used in Tel Koi, including ginger and turmeric, contains antioxidants that may strengthen the immune system, helping the body fight off infections.
Sixthly, Tel Koi can be a low-calorie yet fulfilling meal option when prepared without excessive oil, suitable for those looking to manage their calorie intake.
Seventhly, Tel Koi is a balanced meal that incorporates fish, spices, and vegetables, offering a combination of essential nutrients necessary for a healthy diet.
Lastly, ingredients like tomatoes and green chilies in Tel Koi contribute dietary fiber, promoting a healthy digestive system and aiding in weight management.

Tips for Perfect Tel Koi Recipe

For a perfect Tel Koi dish, follow these simple steps:

1. Fresh Ingredients: Begin with fresh black koi fish, ensuring its quality and freshness for the best taste and texture in the dish.

2. Proper Cleaning: Thoroughly clean the fish before marinating to remove any impurities or unwanted flavors.

3. Marination Time: Allow the fish to marinate with turmeric (haldi) and salt for at least 5-10 minutes to enhance its flavor.

4. Optimal Frying: When frying the fish, maintain medium heat and ensure that it is evenly cooked on both sides until it turns a golden brown color. Avoid overcooking to retain moisture.

5. Flavorful Spice Paste: Prepare the spice paste using the right proportions of spices like ginger, mustard seeds, and cumin seeds, and adjust the consistency for a fine paste.

6. Balanced Cooking: When cooking the spice paste, maintain medium heat to avoid burning and cook until the raw aroma diminishes, releasing a fragrant aroma.

7. Addition of Tomatoes and Chilies: Timing is crucial when adding tomatoes and green chilies.

Cook them until softened but not mushy to maintain texture.

8. Consistent Boiling: Once the curry starts boiling after adding water, place the fried fish pieces gently and let them cook for about 5 minutes on high heat for flavors to infuse.

9. Garnishing: Add fresh dhania leaves (coriander) at the end to enhance the aroma and add a fresh touch to the dish.

10. Serving Hot: Tel Koi tastes best when served hot, allowing the flavors to be at their peak.

Serve it with steamed rice for an authentic Bengali culinary experience.

Approximate nutritional values for 3.5 ounces (100 grams) of raw Koi fish:

Nutrients	Amount per 3.5 oz (100g) of Koi Fish
Calories	117
Protein	19 grams total
Fat	4 grams saturated
Fat	1 gram
Omega-3 Fatty Acids	740 mg
Omega-6 Fatty Acids	280 mg
Cholesterol	65 mg
Vitamin D	350 IU
Vitamin B12	3.5 mcg
Iron	1 mg
Magnesium	20 mg
Phosphorus	210 mg
Potassium	330 mg
Sodium	50 mg
Zinc	0.7 mg

Please note that these values can vary slightly based on factors such as the age and diet of the fish, as well as the method of preparation.

Koi fish is known for being a good source of protein and omega-3 fatty acids, essential for overall health and well-being.

Read More Recipes:

Petha ki sabji | Delicious petha ki sabji kaise banti hai

BEGUN DIYE PABDA MACHER JHOL RECIPE|PABDA FISH RECIPE|PABDA FISH

Egg Curry | Delicious Egg Curry recipe | egg recipes| egg gravy| egg dishes

baingan ka bharta|how to make baingan ka bharta

tel koi recipe

tel koi

FAQs:

Can I use any other fish instead of black koi for this recipe?
- While black koi is traditional, you can experiment with other firm-fleshed fish varieties.
Is it necessary to use mustard oil for authentic Tel Koi?
- Yes, mustard oil contributes significantly to the authentic taste of Tel Koi.
How spicy is Tel Koi?
- The spice level can be adjusted by altering the number of chilies used.
Can I prepare Tel Koi in advance?
- Tel Koi tastes best when served fresh, but you can prepare components ahead and assemble them when ready to serve.

Tel Koi stands as a testament to the rich culinary heritage of Bengal, blending flavors and tradition into a dish that tantalizes taste buds and celebrates the essence of Bengali cuisine.

RECIPE CARD:

Tel Koi Recipe | Exploring the Authentic Bengali Koi Fish Curry

payal debnath

Discover the authentic flavors of Bengali cuisine with our tantalizing Tel Koi recipe. Dive into this traditional fish curry, a delightful blend of spices and black koi fish. Learn step-by-step preparation and serving tips

Print Recipe Pin Recipe

Prep Time 15

Cook Time 30

Total Time 45

Course Main Course

Cuisine bengali, Indian

Servings 4 people

Calories 120 kcal

Ingredients

Ingredients Required for Tel Koi

To prepare this tantalizing dish, you'll need the following ingredients:

300 g black koi fish
4 dry chilies
3 teaspoons raw jeera
2- inch ginger
2 teaspoons mustard seeds
A pinch of ajwain
2 medium-size tomatoes
4 green chilies
1 teaspoon haldi powder
Salt to taste
Mustard oil
Dhania leaves

Instructions

Step 1: Cleaning and Marinating the Fish

Before diving into the cooking process, it's crucial to prepare the fish properly. Begin by cleaning and cutting the fish. Marinate it with 1 teaspoon of haldi powder and salt for approximately 5 minutes.

Step 2: Frying the Fish

Heat mustard oil in a pan and fry the marinated fish over medium heat until golden brown. Set the fried fish aside for later use.

Step 3: Making the Spice Paste

Prepare a flavorful spice paste by combining 4 dry chilies, 3 teaspoons of raw jeera, 2-inch ginger, 2 teaspoons of mustard seeds, a pinch of ajwain, and a pinch of salt. Grind these ingredients together to form a fine paste.

Step 4: Cooking the Curry

Using the same pan with the remaining oil, add 2 dry chilies and 1/2 teaspoon of raw jeera.
Add the spice paste with 1 teaspoon haldi powder to the oil and cook it over medium heat.
Add a little water if needed and cook for 2 to 3 minutes.
Incorporate chopped tomatoes and green chilies into the mixture and cook for an additional 2 minutes.
Once the tomatoes are mashed, add water, salt, and bring the mixture to a boil.
Add the fried fish pieces one by one and cook for 5 more minutes on high heat.
Garnish with dhania leaves and serve the Tel Koi hot with rice.