Pan-Indian · Main · Contains fish
Bangda curry
Mackerel curry
- Energy
- 215 kcal
- Protein
- 26.5 g
- Fibre
- 3.23 g
- Time
- 35 min
Per serving, 212 g.1 Good for lunch or dinner.
One serving gives you
- 219%of the day’s vitamin B12
- 13%of the day’s folate
- 11%of the day’s vitamin D
- 53%of the day’s protein
Nutrition facts
One serving, 212 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy215 kcal12%
Carbohydrates
- CarbohydrateNot in the source data
- Fibre3.23 g13%
- Soluble fibre0.72 g
Fats
- Fat8.09 g17%
- Saturated fat limit1.8 g9% of limit
- Monounsaturated fat3.37 g
- Polyunsaturated fat2.23 g
- Omega-61.68 g21%
- Omega-30.04 g4%
- EPA + DHA381 mg
- Cholesterol limit53.5 mg
Protein and amino acids
- Protein26.5 g53%
- Histidine931 mg155%
- Isoleucine1,199 mg100%
- Leucine2,041 mg87%
- Lysine1,647 mg153%
- Methionine + cystine1,086 mg181%
- Phenylalanine + tyrosine2,551 mg304%
- Threonine1,466 mg349%
- Tryptophan265 mg126%
- Valine1,421 mg182%
Vitamins
- Vitamin A60.6 µg7%
- Vitamin B10.13 mg9%
- Vitamin B20.16 mg8%
- Vitamin B33.44 mg31%
- Vitamin B51.83 mg37%
- Vitamin B60.21 mg11%
- BiotinNot in the source data
- Folate28.8 µg13%
- Vitamin B124.81 µg219%
- Vitamin CNot in the source data
- Vitamin D1.58 µg11%
- Vitamin E1.87 mg25%
- Vitamin K27.6 µg50%
Minerals
- Calcium62.4 mg6%
- ChromiumNot in the source data
- Copper0.24 mg14%
- IodineNot in the source data
- Iron2.63 mg9%
- Magnesium62.3 mg17%
- Manganese0.41 mg10%
- MolybdenumNot in the source data
- Phosphorus253 mg25%
- Potassium545 mg16%
- Selenium74.6 µg186%
- Sodium limit395 mg20% of limit
- Zinc0.96 mg7%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Mackerel kanagurtha115 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Mustard seeds aavalu0.5 g
- Tamarind, pulp chintapandu3 g
- Iodized salt (table salt) uppu0.8 g
Method
About 35 minutes.
- 1
Clean 115 g mackerel, cut into pieces and rub with salt and turmeric.
- 2
Heat 5.5 g groundnut oil; add the cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 3
Add tamarind water to make a light gravy; slide in the fish and simmer 10 minutes until it flakes and reaches 63 °C.