Pan-Indian · Main · Contains fish
Rohu macher jhol
Rohu fish curry
- Energy
- 216 kcal
- Protein
- 24.4 g
- Fibre
- 3.23 g
- Time
- 35 min
Per serving, 212 g.1 Good for lunch or dinner.
One serving gives you
- 76%of the day’s vitamin B12
- 16%of the day’s folate
- 13%of the day’s vitamin D
- 49%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
- Energy216 kcal12%
Carbohydrates
- CarbohydrateNot in the source data
- Fibre3.23 g13%
- Soluble fibre0.72 g
Fats
- Fat9.08 g19%
- Saturated fat limit3.46 g18% of limit
- Monounsaturated fat6.13 g
- Polyunsaturated fat2.55 g
- Omega-62.26 g29%
- Omega-3Not in the source data
- EPA + DHA80.9 mg
- Cholesterol limit54.9 mg
Protein and amino acids
- Protein24.4 g49%
- Histidine1,114 mg186%
- Isoleucine979 mg82%
- Leucine1,506 mg64%
- Lysine1,887 mg175%
- Methionine + cystine4,729 mg788%
- Phenylalanine + tyrosine2,080 mg248%
- Threonine711 mg169%
- Tryptophan253 mg120%
- Valine1,289 mg165%
Vitamins
- Vitamin A50.2 µg6%
- Vitamin B10.05 mg4%
- Vitamin B20.09 mg5%
- Vitamin B33.07 mg28%
- Vitamin B51.63 mg33%
- Vitamin B60.36 mg19%
- BiotinNot in the source data
- Folate34.5 µg16%
- Vitamin B121.67 µg76%
- Vitamin CNot in the source data
- Vitamin D1.94 µg13%
- Vitamin E3.82 mg51%
- Vitamin K22.7 µg41%
Minerals
- Calcium69.8 mg7%
- ChromiumNot in the source data
- Copper0.17 mg10%
- IodineNot in the source data
- Iron2.25 mg8%
- Magnesium52.3 mg14%
- Manganese0.43 mg11%
- MolybdenumNot in the source data
- Phosphorus224 mg22%
- Potassium540 mg15%
- Selenium60.1 µg150%
- Sodium limit352 mg18% of limit
- Zinc1.08 mg8%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Rohu bocha chepa115 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 rohu fish, 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.