Name: Katla Kalia
Cook time: 45 min
Total time: 45 min
Yield: 1 servings
Ingredients: 0 2 Katla fish fillets (about 200g each), cleaned and cut into pieces; 0 1 large onion, finely chopped; 0 2 tomatoes, pureed; 0.5 cup yogurt (low-fat or Greek yogurt); 1 tsp ginger-garlic paste; 0.5 tsp turmeric powder; 1 tsp cumin powder; 1 tsp coriander powder; 0.5 tsp red chili powder (adjust to your spice preference); 0 Salt to taste; 0 1 (2 teaspoons mustard oil (for a more traditional flavor) or a healthier cooking oil); 0 Fresh coriander leaves for garnish; 0 1 (2 green chilies (for garnish))

Instructions

Marinate the fish pieces with half a teaspoon of turmeric and a pinch of salt. Let them sit for about 15 minutes.
Heat 1-2 teaspoons of mustard oil or a healthier cooking oil in a pan. Mustard oil adds an authentic Bengali flavor, but it has a strong taste. If you prefer a milder taste, use a different cooking oil.
Add the marinated fish pieces to the pan and sear them on both sides until they turn golden. Remove them from the pan and set them aside.
In the same pan, add chopped onions and sauté until they become soft and translucent.
Add ginger-garlic paste and sauté for another minute until the raw smell disappears.
Add tomato puree and cook until the oil starts to separate from the gravy.
Lower the heat and add yogurt, turmeric, cumin powder, coriander powder, red chili powder, and salt. Stir well and cook for a few minutes until the spices are well incorporated.
Return the seared fish pieces to the pan and gently mix them with the gravy.
Add a little water to achieve the desired consistency. Cover the pan and simmer for about 10-15 minutes until the fish is cooked through.
Garnish your healthy Katla Kalia with fresh coriander leaves and green chilies.
Serve this healthier version of Katla Kalia with brown rice or whole wheat roti for a wholesome and delicious meal. By reducing the oil and using low-fat yogurt, you can enjoy the flavors of this classic Bengali dish with fewer calories and less fat.