Sardine kalonji jhal - Sardine in mustard gravy (Bengali style)

When my daughter was born in CloudNine, a renowned Hospital in Bangalore The nutritionist over there suggested me to have sea fish at least once a week. Since then I try to include Pomfret, Mackerel or Sardine in my family’s lunch or dinner every week. In this blog I have already provided some recipes of Pomfret and Mackerel. Here is one with sardine. It has great health benefits and also the cheapest among these three.

Health Benefits of Sardine is as follows:

Promote Heart Health

Sardines are rich in numerous nutrients that have been found to support cardiovascular health. They are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels;

Promote Bone Health

Sardines are not only a rich source of bone-building vitamin D, a nutrient not so readily available in the diet and one that is most often associated with fortified dairy products.

Promote Optimal Health

For many years, researchers have known that vitamin D, in the form of calcitriol, participates in the regulation of cell activity. Because cell cycles play such a key role in the development of cancer, optimal vitamin D intake may turn out to play an important role in the prevention of various types of cancer.

Packed with Protein

Sardines are rich in protein, which provides us with amino acids. Our bodies use amino acids to create new proteins, which serve as the basis for most of the body's cells and structures. Proteins form the basis of muscles and connective tissues, antibodies that keep our immune system strong, and transport proteins that deliver oxygen and nutrients throughout our bodies.

There are many more benefits like helping brain to fight depression, dementia, ADHD etc. But let’s come to the point and start with this healthy but delicious dish I made.

Preparation Time: - 15 min

Cooking Time: - 25 min

Servings: - 3 persons

Ingredients:- 

1. 6 Sardine Fishes
   
2. 1 tsp Black Jeera/ Kalonji / Nigella seeds
3. 1 small onion finely chopped
4. 3 Green Chilies silted
5. 1 tsp ginger paste (optional) – for people who does not like the smell of sea fish
6. 1 ½ tbsp Mustard grinded
7. 2 tsp Turmeric Powder
8. 1 small chopped Tomato
9. 1 cup chopped coriander leaves (Cilantro)
10. Salt to taste
11. 7~8 tbsp Oil – This is a Bengali preparation and hence we need to use mustard oil

 Preparation:-

1. Wash the fish thoroughly and soak in salt water for 5 min. For any sea fish you need to soak the fish in salt water. This reduces the odor of the sea fish.
2. Now pat it dry - add turmeric powder and salt. Marinate for 10 minutes.
   
3. Take 4 tbsp oil in a non-stick kadai /frying pan. Heat the oil in high flame.
4. When the bubble settles put the fishes and fry in low flame. Keep aside.
   
5. Pour the rest of the oil in same kadai /frying pan. Heat the oil in high flame.
6. Add kalonji and green chili.
   
   
   
7. When the jeera splutters add chopped onion. Stir till they turn golden brown.
   
8. Put the ginger paste and stir continuously till it is fried.
9. Add chopped tomato, Stir for some time.
   
10. Add a pinch of salt, little bit of water and mustard seeds - grind them to a fine paste.
    
11. Pour the mixture in kadai now. Add turmeric powder and according to your taste you can add some salt
    
12. Stir and mix all the ingredients nicely
13. Add 1 cup water and simmer for a while.
    
14. When the gravy starts to boil, add the already fried fish.
    
15. Cook for 8~10 min more.
    
16. Just before finishing add few drops of mustard oil and sprinkle few coriander leaves for garnishing.
    

Serve this hot with rice.

As always please feel free to comment, criticize and seek if any help is required. I am all ears.