Mourala Mach O Lal Shak

kornika's picture

Jul. 04, 2013

This is a nutrient dense dish with numerous vitamins and minerals required for the human body. It is considered to be a healthy dish which can be prepared with ingredients that are cheap and readily available.


Mola 250 Gram
Red spinach 500 Gram
Mustard oil 2 Tablespoon (For deep frying)
Nigella seeds 1/2 Teaspoon
Green chilies 2 Medium
Turmeric powder 1 Teaspoon
Salt To Taste
Sugar To Taste



1. Wash the red spinach and chop it coarsely.

2. Clean the fish and marinate it with turmeric powder and salt.


3. Take a deep pan and heat mustard oil.

4. Fry the fishes lightly and keep them aside.

5. Add Nigella seeds to the remaining oil and add the red spinach once the seeds start spluttering.

6. Stir continuously for 5 minutes until the spinach reduces in size and starts to expel water.

7. Add turmeric powder, salt and sugar to the spinach and cover pan with lid.

8. Cook for another 5 minutes and then remove lid and add the fishes to it.

9. Cook on low heat until the dish becomes dry.

10. Add the green chillies and stir until the entire water evaporates.


11. Serve immediately with hot, steamed rice.

Recipe Summary

Difficulty Level: Medium
Cook Time: 60 Minutes
Ready In: 60 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 102Calories from Fat 17

 % Daily Value*

Total Fat 2 g3.1%

Saturated Fat %

Trans Fat 0 g


Sodium 246 mg10.25%

Total Carbohydrates 7 g2.3%

Dietary Fiber 3 g12%

Sugars 1 g

Protein 16 g32%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet