Orissa Recipes
 
Machha Haladi Pani (Simple Fish Curry)  
   
Serves 3

Ingredients
One Tilapia (or any fresh water fish) One big Onion
5 cloves of garlic A small piece of ginger (1cm)
One big well ripped tomato Two fresh drumstick (optional)
One stem of Curry leaves or half cup
chopped Coriander leaves
One table spoon mustard seed
Half spoon of cumin seed 6 seed of fenugreek (methi seed)
Half table spoon turmeric powder 2 tablespoon vegetable oil
2 or 3 hot green chili (optional)  

Method
Cut the fish into five pieces including head and tail. Wash them to make them clean and place in a bowl. Drain the water completely. Add 2/3 tsp. of the turmeric powder and as much as salt you like to have into the fish bowel . Mix them thoroughly by hand. Heat a frying pan and put one table spoon oil to fry the fishes till they look very light brown. Cut Onion into cm thick lengthy pieces. Crush (don't chop) the garlic and ginger (remove the skin first) into big pieces. Cut the chilies lengthwise. Cut tomato into 4/5 pieces. If you have drumstick than cut them into 1 inch pieces and wash them. Heat another deep pan , put rest of the oil into it. When the oil becomes hot , put chilies ,mustard seed ,cumin seed and fenugreek seed in order. After the sputtering stops , add onion , garlic and ginger to it. Stir them occasionally . When onion becomes slight red ,( you can add drumstick now with rest of the turmeric powder let the drumstick to be cooked ) add rest of the turmeric and tomato pieces. Keep on stirring till tomatoes leave water. Put semi fried fish pieces into the pan and add little bit of salt (optional). Very carefully stir them so that the onion, garlic ,tomatoes, etc. will be all over the fish but the fish pieces will remain intact. Cover the pan and put the stove into minimum flame for 10 minutes , than add one small cup of water into it and make the flame high for two three minutes , put the curry leaves or chopped coriander leaves and switch off the stove. You can serve this curry with rice.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 206 Carotene ( μg ) 108.25
Protein (g) 15.68 Vitamin C  (mg) 21.83
Carbohydrate (g) 10.03 Mg  (mg) 31.53
Fat (g) 11.44 Na  (mg) 3.89
Fibre (g) 1.31 K  (mg) 100.83
Minerals (g) 2.02 Mn  (mg) 0.66
Calcium  (mg) 200.82 Zn  (mg) 0.46
Phosphorus  (mg) 303.93 Cr  (mg) 0.01
Iron  (mg) 4.55