Bengali Fish Curry Recipe

This is macher jhol or Bengali fish curry which is a classic Bengali fish stew. This recipe uses mustard (both oil and spice) for a unique flavour. It is a delightfully tasty, runny fish curry that goes really well with boiled rice. Have shared both the stove top and Air fryer recipes.

Golden brown pieces of succulent rohu (Indian carp) in golden brown, silken pungent, fiery gravy is a truly delightful fish curry that all of us relish at home. I took to fish very late in life. This mustard style curry that I’ve had at my Bengali friends’ houses, I’ve loved. I tried making it with recipes on the internet but somehow it never turned right. Either it was too pungent or too tasteless.

Many failed experiments, and I’ve finally come up with a recipe that tastes pretty good. Thanks to a Bengali friend who gave me inputs to which I added my own tweaks. So here you go:

Bengali Fish Curry Recipe

Rachna Parmar

This Bengali Fish Curry or Macher jhol is made with Rohu or Indian carp. It is delightfully spicy and tasty. You can cook the fish both on the skillet or in Air fryer.

5 from 8 votes

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Cook Time 15 mins

Marination time 15 mins

Total Time 30 mins

Course Main Course | Curry

Cuisine Indian

Servings 4

Calories 179 kcal

Equipment

• Air fryer

Ingredients

  

1x2x3x

• 1 lb. Rohu fish fillets or any white firm flesh fish fillets or 500 gm.
• 2 onions made into paste
• 2 tsp. ginger paste
• 1 tsp. garlic paste
• 2 tomatoes made into paste
• 1 tsp. mustard paste optional
• 3 tbsp. Mustard oil for skillet frying OR
• 2 tsp. mustard oil for Air frying
• 1 tsp. mustard seeds
• 1 tsp. Nigella seeds or kalonji
• 1 tsp. cayenne or red chilli powder
• 1 tsp. coriander powder
• 2 tsp. turmeric powder
• 1 tsp. garam masala optional
• 1 tsp. lemon juice
• 4-5 green chillies
• chopped cilantro to garnish
• Salt to taste

Instructions

 

• First, clean the fish and marinate it with 1 tsp. turmeric powder and salt and keep aside for 15 minutes.

In the skillet

• Heat 2 tbsp. of mustard oil in a skillet and cook the fish fillets till they are golden brown on both sides for about 2 minutes each side. They don't need to be fully cooked just browned. Keep aside.

In the Air fryer

• Preheat Air fryer at 200 C or 390 F for 3 minutes. Brush the air fryer basket with mustard oil. Also brush the fish fillets with oil on both sides.
• Lay them down in the air fryer basket in a single layer. Air fry for 4 minutes till they are 2/3 cooked and look browned. Take out and keep aside.

To make the curry

• To make the gravy, take the remaining mustard oil in the same pan. Heat it and add mustard seeds and kalonji or nigella seeds. Allow them to sputter for 30 seconds.
• Add in the onion paste, sliced green chillies and ginger-garlic paste and cook till everything is browned. This takes about 5-8 minutes on low heat.
• Add tomato paste along with spices -- cayenne, coriander powder, garam masala (if using) and salt. Cook for about 5 minutes on low flame to assimilate everything.
• Add in a cup of water and the fried fish pieces. Cover and cook for about 3-4 minutes.
• Taste and adjust seasoning. Garnish with lemon juice, coriander leaves and serve hot with boiled rice.

Notes

1. You can also add 1 tsp. of mustard paste to the curry. This can be prepared by adding 1 tbsp. of water to 1 tsp. mustard seeds and blending it. This enhances the mustard taste in the curry. I avoid it because I find it very pungent. 2. Use of mustard oil really adds a lot to the flavour of the curry. But you can use olive oil or any other vegetable oil as substitute. 2. Buy fresh fish. You can use Catla (Bengal carp) or any other firm fish with white flesh like cod, halibut or similar. 3. The use of nigella seeds and mustard seeds in the tempering gives it a lovely taste. Also this curry is traditionally a bit runny so add water accordingly. 5. The nutrition values are for the air fryer version. For skillet version, each serve has 100 Calories more due to use of more oil.

Nutrition

Nutrition Facts

Bengali Fish Curry Recipe

Amount Per Serving

Calories 179 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 1g6%

Cholesterol 49mg16%

Sodium 218mg9%

Potassium 700mg20%

Carbohydrates 12g4%

Fiber 4g17%

Sugar 4g4%

Protein 22g44%

Vitamin A 630IU13%

Vitamin C 20mg24%

Calcium 54mg5%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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Step-by-step Recipe:

First, clean the fish and marinate it with 1 tsp. turmeric powder and salt and keep aside for 15 minutes.

In the skillet

Heat 2 tbsp. of mustard oil in a skillet and cook the fish fillets till they are golden brown on both sides for about 2 minutes each sides. They don't need to be fully cooked. Keep aside.

In the Air fryer

Preheat Air fryer at 200 C or 390 F for 3 minutes. Brush the air fryer basket with mustard oil. Also brush the fish fillets with oil on both sides. Lay them down in the air fryer basket in a single layer. Air fry for 4 minutes till they are 2/3 cooked. Take out and keep aside.

To make the curry

To make the gravy, take the remaining mustard oil in the same pan. Heat it and add mustard seeds and kalonji or nigella seeds. Allow them to sputter for 30 seconds. Add in the onions, sliced green chillies and ginger-garlic paste and cook till the onions are golden brown and ginger garlic paste is assimilated. This takes about 5-8 minutes on low heat.

Add tomato paste along with spices -- cayenne, coriander powder, turmeric powder, garam masala (if using) and salt. Cook for about 5 minutes on low flame to assimilate everything.

Add in a cup of water and the fried fish pieces. Cover and cook for about 3-4 minutes. Taste and adjust seasoning. Garnish with lemon juice, coriander leaves and serve hot with boiled rice.

The gravy is slightly runny and goes well with rice. You will love this delicious curry.

Pro-Tips:

1. You can also add 1 tsp. of mustard paste to the curry. This can be prepared by adding 2 tbsp. of water to 1 tsp. mustard seeds and blending it. I avoid it because it is very pungent.
2. Buy fresh fish. Check the eyes. They should look clear and transparent. You can use Catla (Bengal carp) or any other firm fish with white flesh like cod, halibut or similar.
3. The use of nigella seeds and mustard seeds in the tempering gives it a lovely taste. Also this curry is traditionally a bit runny so add water accordingly.

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