Bengali Mustard Fish
A classic Bengali dish featuring fish simmered in a pungent mustard sauce with green chilies. This version uses common ingredients for an easy weeknight meal.
- Total time
- 45 min
- Servings
- 4
- Calories
- 280
- Protein
- 32g
Ingredients
- 1.5 lb fish fillets (like tilapia or cod)
- 3 tbsp yellow mustard seeds
- 4 whole green chilies
- 1 tsp turmeric powder
- 3 tbsp mustard oil
- 1 tsp salt
- 1 cup water
Instructions
- 1
Soak 3 tbsp mustard seeds in warm water for 30 minutes. Drain and blend with 2 green chilies and 1/4 cup water to a smooth paste.
- 2
Rub 1.5 lb fish fillets with 1/2 tsp turmeric and 1/2 tsp salt. Let sit for 10 minutes.
- 3
Heat 3 tbsp mustard oil in a pan over medium-high until it smokes slightly. Add fish and sear 2 minutes per side until lightly golden. Remove and set aside.
- 4
Lower heat to medium. Add the mustard paste, remaining 1/2 tsp turmeric, and 1/2 tsp salt. Stir-fry for 2 minutes until fragrant and raw smell disappears.
- 5
Pour in 1 cup water and bring to a gentle simmer. Cook for 5 minutes until sauce thickens slightly.
- 6
Slide the fish back into the sauce. Add 2 slit green chilies. Cover and simmer on low for 5 minutes until fish is cooked through and flakes easily.
- 7
Serve hot with steamed rice.
Tools you’ll need
- blender
- large skillet or pan
- mixing bowl
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