Bangra Masala (Spiced Herrings)

Bangra Masala (Spiced Herrings)

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This dish is from the west coast of India, where fish is abundant and plays an important part in the staple diet. Bangra is a fish found around the coasts; it looks and tastes somewhat like herrings, which is why we have suggested them as a substitute here.
Servings: 4
Calories: 683


  • 4 Herrings cleaned and gutted
  • 2 1/2 tsp Salt
  • Juice of 1/2 lemon
  • 3 Tbs Flour
  • 1 tsp Turmeric
  • 2 floz Vegetable oil

for the stuffing

  • 3 Tbs Vegetable oil
  • 2 Small onions finely minced (ground)
  • 1 Large garlic clove crushed
  • piece Fresh root ginger peeled 4 cm (1 1/2 in) and finely chopped
  • 1 tsp Turmeric
  • 1 tsp Ground coriander
  • 1/2 tsp Hot chilli powder
  • 1 tsp Garam masala
  • 3 oz Tomato puree paste
  • Juice of 1/2 lemon


  • Sprinkle the insides of the herrings with the salt and set aside.
  • To make the stuffing, heat the oil in a frying-pan. Add the onions and fry until they are golden brown. Add the garlic and ginger and fry for 2 minutes, stirring constantly. Stir in the turmeric, coriander, chilli powder and garam masala and fry for 8 minutes, stirring constantly. Add a spoonful or two of water if the mixture becomes too dry. Add the tomato puree (paste) and lemon juice and cook for 3 minutes. Divide the stuffing into four portions and stuff into the fish. Secure with a trussing needle and thread.
  • Make slits along the sides of the herrings and rub in a little lemon juice. Mix the flour, turmeric and a little salt on a plate and coat the fish in the mixture, shaking off any excess.
  • Heat the oil in a large frying-pan. Add the fish and fry for 10 to 15 minutes, or until they are crisp and the flesh flakes easily.
  • Transfer to a warmed serving dish and serve at once.
Calories: 683 kcal
Carbohydrates: 15 g
Protein: 47 g
Fat: 48g
Saturated Fat: 9 g
Trans Fat: 1 g
Cholesterol: 150 mg
Sodium: 1692 mg
Potassium: 1074 mg
Fiber: 3 g
Sugar: 4 g
Vitamin A: 422 IU
Vitamin C: 23 mg
Calcium: 175 mg
Iron: 4 mg
Ingredients Fish & Seafood, Herring
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