Bengali Style Keto Fish Curry with Spiced Cauliflower Mash

• 400 g fish fillets (rohu or carp)⇄
• 0.5 tsp turmeric⇄
• 1 pinch salt⇄

Rub the fish fillets with turmeric and a pinch of salt, ensuring even coating, and set aside to marinate for 10 minutes at room temperature.

💡 Marinating enhances flavor and helps the fish hold together during cooking.

• 1 head cauliflower⇄
• 2 liters water⇄

Cut the cauliflower into small florets and rinse under cold water to remove any dirt, then set aside for boiling.

💡 Smaller florets cook faster and mash more smoothly.

Place cauliflower florets in a large pot of boiling water at 100°C, cook for 10-12 minutes until fork-tender, then drain and set aside.

💡 Avoid overcooking to prevent a watery mash; test with a fork for doneness.

• 3 tbsp mustard oil⇄

Heat mustard oil in a large skillet over medium heat at 180°C for 2-3 minutes until shimmering, then lightly fry the marinated fish for 2 minutes per side until golden; remove and set aside.

💡 Don’t overcrowd the pan to ensure even browning.

• 1 piece bay leaf⇄
• 1 large onion⇄
• 1 inch ginger⇄
• 3 cloves garlic⇄

In the same skillet with residual oil, add a bay leaf and sauté for 30 seconds over medium heat at 160°C, then add sliced onions and cook for 5 minutes until golden brown; stir in grated ginger and minced garlic, cooking for another 1 minute until fragrant.

💡 Stir frequently to prevent burning the onions for a sweeter base.

• 2 medium tomatoes⇄
• 0.5 tsp turmeric⇄
• 1 tsp red chili powder⇄
• 1 tsp cumin powder⇄
• 1 tsp salt⇄

Add chopped tomatoes and spices to the skillet, stirring well over medium heat at 160°C for 5 minutes until the mixture forms a thick, aromatic paste and oil starts to separate.

💡 Cook until tomatoes break down completely for a smoother curry base.

• 2 tbsp olive oil⇄
• 0.5 tsp cumin seeds⇄
• 0.25 tsp turmeric⇄
• 0.5 tsp salt⇄

In a bowl, mash the drained cauliflower with a fork or potato masher until smooth, then mix in olive oil, cumin seeds, turmeric, and salt; warm in a small pan over low heat at 120°C for 2-3 minutes to blend flavors.

💡 Adjust seasoning to taste; a splash of coconut milk can add extra creaminess if desired.

• 100 ml water⇄

Return the fried fish to the skillet with the curry base, add a small amount of water if needed, and simmer over low heat at 140°C for 8-10 minutes until the fish is fully cooked and flavors meld, with the sauce thickened slightly.

💡 Gently spoon sauce over the fish to avoid breaking the fillets.