Bangude Gassi
A fiery and tangy mackerel curry from Mangalore, made with a freshly ground spice paste of coconut and roasted spices. This coastal Karnataka classic is best enjoyed with steamed rice or neer dosa.
For 4 servings
Marinate the fish. In a bowl, gently rub the mackerel steaks with 1/2 tsp turmeric powder, 1 tsp red chili powder, and 1/2 tsp salt. Set aside for 15-20 minutes while you prepare the masala.
Roast the spices. Heat 1 tbsp of coconut oil in a small pan over medium-low heat. Add the Byadgi and Guntur red chilies and roast for 1-2 minutes until fragrant. Add coriander seeds, cumin seeds, peppercorns, and fenugreek seeds. Continue roasting for another 2-3 minutes, stirring constantly, until aromatic. Turn off the heat and let the spices cool completely.
Grind the masala paste. In a blender, combine the cooled roasted spices, grated coconut, 1 roughly chopped onion, garlic cloves, 1/2 tsp turmeric powder, and tamarind pulp. Add about 1/2 cup of water and grind to a very smooth, fine paste. Add more water if needed to facilitate grinding.
Prepare the gravy. Heat the remaining 2 tbsp of coconut oil in a wide, heavy-bottomed pan or kadai over medium heat. Add the finely chopped onion and sauté for 5-6 minutes until soft and translucent.
Cook the masala. Add the ground masala paste to the pan. Sauté for 7-8 minutes, stirring occasionally, until the raw smell disappears and oil begins to separate from the sides of the paste. Add 1.5 cups of water and the remaining 1 tsp of salt. Stir well and bring the gravy to a gentle boil.
Cook the fish. Reduce the heat to a simmer and gently slide the marinated mackerel pieces into the gravy. Avoid stirring with a spoon; instead, gently swirl the pan to coat the fish. Cover and cook for 8-10 minutes, or until the fish is cooked through and flakes easily. Do not overcook.
Rest and serve. Turn off the heat and let the curry rest, covered, for at least 10 minutes to allow the flavors to meld. Serve hot with steamed rice or neer dosa.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, use fresh mackerel and freshly grated coconut.
- 2Grinding the masala to a very smooth paste is the secret to a silky, rich gassi.
- 3Do not overcook the fish, as it will become tough and fall apart in the curry.
- 4The spice level can be adjusted by increasing or decreasing the number of Guntur red chilies.
- 5This curry tastes even better the next day as the flavors deepen overnight.
- 6Using coconut oil is highly recommended for the authentic Mangalorean taste.
Adapt it for your goals.
Vegetarian
Replace mackerel with firm vegetables like mushrooms, potatoes, or paneer. Adjust cooking time accordingly.
Different SeafoodDifferent Seafood
This gassi can also be made with other firm-fleshed fish like pomfret, kingfish (surmai), or even prawns.
Creamier GravyCreamier Gravy
For a richer, creamier gravy, you can add a splash of coconut milk at the end of cooking. Do not boil after adding it.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Mackerel is an oily fish packed with omega-3 fatty acids, which are crucial for brain function and heart health, helping to reduce inflammation and lower blood pressure.
Anti-inflammatory Properties
The curry contains spices like turmeric (with its active compound curcumin), ginger, and garlic, all of which are known for their potent anti-inflammatory effects.
Boosts Metabolism
Spices like red chilies and black peppercorns contain compounds like capsaicin and piperine, which can temporarily boost metabolism and aid in digestion.
Source of Healthy Fats
Coconut provides medium-chain triglycerides (MCTs), a type of saturated fat that is more easily digested and used for energy compared to other fats.
Frequently asked questions
Bangude Gassi is a traditional fish curry from the coastal region of Mangalore in Karnataka, India. 'Bangude' means mackerel in the Tulu language. It's known for its fiery, tangy flavor profile, derived from a freshly ground paste of roasted spices and coconut.