Is Assamese Fish Curry (Masor Jhol) full of Nutrition?

Posted on February 1, 2023February 4, 2023 by nitesh.gupta221

Assamese Masor Jhol is a traditional fish curry dish from the Assamese cuisine of northeastern India. It is made with firm-fleshed fish such as rohu or catla, along with tomatoes, onions, green chilies, and a blend of spices including cumin, coriander, turmeric, and red chili powder. Masor Jhol is known for its light and flavorful taste, and is a staple dish in Assamese households. It is an easy-to-make dish that is both nutritious and delicious, providing a good source of protein, vitamins, and minerals.

Assamese Fish Curry (Machher Jhol)

ShudhAhar

A popular Assamese fish dish is "Machher Jhol", which is a light fish curry made with fish, tomato, onion, and a blend of spices. It is typically served with steamed rice.

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Prep Time 20

Cook Time 30

Course Main Course

Cuisine Indian

Servings 4 people

Calories 200 kcal

Equipment

1 Heavy Bottomed Pan

Ingredients

500 gm Fish Use a firm-fleshed fish like rohu or catla
2 pcs medium sized tomatoes Chopped
1 pc large onion chopped
2 pcs Green Chilli Slit
1 tsp Ginger Paste
1 tsp Garlic Paste
1 tsp Cumin Powder
1 tsp Coriander powder
1 tsp Red Chilli Powder can substitute with Bhoot Jholakia in small quantity
1 tsp Turmeric Powder
2 tbsp Mustard Oil preferably Kachhi Ghani
1 Salt to taste
1 bunch Freshly chopped Coriander

Instructions

Clean and cut the fish into desired-sized pieces and set aside.
Heat mustard oil in a heavy-bottomed pan over medium heat.
Add chopped onions, green chilies, and a pinch of salt. Cook until the onions turn golden brown.
Add ginger and garlic paste and cook for another minute.
Add chopped tomatoes and cook until they are soft and mushy.
Add cumin powder, coriander powder, turmeric powder, red chili powder, and salt to the pan. Stir well.
Add about 1 cup of water to the pan and let the spices cook for about 5 minutes.
Carefully add the fish pieces to the pan, cover and cook for about 8-10 minutes, or until the fish is fully cooked.
Once done, turn off the heat and sprinkle chopped coriander leaves on top.
Serve hot with steamed rice.

Notes

This is an Assamese version of this popular dish “Machher Jhol” and has many other iterations depending on the region.

Keyword Fish Curry

Nutritional Information of Assamese Fish Curry (Machher Jhol)

Here is a rough estimate of the nutrition content in a serving of Assamese Fish Curry – Masor Jhol (based on a serving size of 150g):

Calories: 150-200 calories
Protein: 20-25g
Fat: 10-12g
Carbohydrates: 10-12g
Fiber: 2-3g
Sugar: 2-3g
Sodium: 400-450mg

Vitamins:

Vitamin B12: Approximately 2.0 micrograms (mcg) or 80% of the recommended daily value (DV)
Vitamin D: Approximately 2.0 International Units (IU) or 0.5 micrograms or 5% of the DV
Niacin (Vitamin B3): Approximately 4 milligrams (mg) or 20% of the DV
Riboflavin (Vitamin B2): Approximately 0.2 mg or 12% of the DV

Minerals:

Iron: Approximately 1.0 mg or 6% of the DV
Phosphorus: Approximately 150 mg or 15% of the DV
Zinc: Approximately 0.9 mg or 8% of the DV
Selenium: Approximately 20.0 micrograms (mcg) or 36% of the DV

Please note that the exact values may vary based on the ingredients used and their proportions, cooking methods, and serving size. This information should be used as a general guideline only and not as a substitute for professional medical advice.

Health Benefits of Assamese Masor Jhol

Assamese Fish Curry is loaded with lots vitamins and minerals in addition to decent value of protein making it a healthy meal to be added to your diet. Here is a list of some of the vitamins and minerals present in a serving of Assamese Masor Jhol along with their benefits:

Vitamins: