A light, tangy, and authentic fish curry from Assam, known as 'Masor Tenga'. This recipe features small, whole fish, shallow-fried until crisp and then simmered in a flavorful broth with potatoes, tomatoes, and aromatic spices. The signature pungent flavor of mustard oil and panch phoron makes this a quintessential Assamese comfort food, best enjoyed with a plate of hot steamed rice.
Prep15 min
Cook25 min
Servings4
Serving size: 1 cup
256cal
14gprotein
15gcarbs
16g
Ingredients
250 g Small Fish (Such as mola, puthi, or smelt, cleaned and descaled)
4 tbsp Mustard Oil (For frying and curry base)
1 medium Potato (Peeled and thinly sliced into half-moons)
1 medium Onion (Finely chopped)
2 medium Tomato (Finely chopped)
2 pcs Green Chili (Slit lengthwise)
1 tsp Ginger Garlic Paste
0.5 tsp Panch Phoron (Bengali five-spice blend)
0.75 tsp Turmeric Powder (Divided into 1/4 tsp and 1/2 tsp)
Perfectly fluffy, long-grained basmati rice with a delicate aroma. This simple, foolproof recipe gives you separate, non-sticky grains every time, making it the perfect base for any curry or dal.
A comforting and classic North Indian lentil dish. Creamy yellow lentils are cooked until tender and then topped with a fragrant tempering of spices sizzled in ghee. Perfect with steamed rice or roti.
A simple and nutritious Assamese stir-fry made with mustard greens, garlic, and green chilies. This rustic dish, tempered in mustard oil, is a staple in Assamese cuisine and pairs perfectly with steamed rice and dal.
About Assamese Small Fish Curry, Steamed Basmati Rice, Dal Tadka and Xaak Bhaji
Crispy, protein-packed small fish with fluffy rice and iron-boosting greens. A homestyle comfort food delight!
This assamese dish is perfect for lunch. With 883.93 calories and 34.14g of protein per serving, it's a muscle-gain option for your meal plan.
fat
0.5 tsp Red Chili Powder (Adjust to your spice preference)
1 tsp Salt (Divided, or to taste)
2.5 cup Water (Preferably warm)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Marinate and Fry the Fish
In a bowl, gently coat the cleaned small fish with 1/4 tsp turmeric powder and 1/2 tsp salt. Let it marinate for 10 minutes.
Heat mustard oil in a kadai or deep pan over medium-high heat until it just begins to smoke. This step is crucial to remove the oil's raw pungency.
Carefully slide the fish into the hot oil in a single layer. Fry in batches if necessary to avoid overcrowding.
Fry for 2-3 minutes per side until golden brown and crisp. Remove with a slotted spoon and set aside on a plate.
2
Prepare the Curry Base (Masala)
In the same pan with the remaining oil, reduce the heat to medium. Add the panch phoron seeds and let them crackle for about 30 seconds.
Add the finely chopped onion and sauté for 3-4 minutes until soft and translucent.
Stir in the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
3
Cook Vegetables and Spices
Add the chopped tomatoes, remaining 1/2 tsp turmeric powder, red chili powder, and the remaining 1/2 tsp salt.
Sauté for 5-6 minutes, stirring occasionally, until the tomatoes break down completely and the oil begins to separate from the masala.
Add the thinly sliced potatoes and mix well, ensuring they are fully coated with the masala. Cook for 2 minutes.
4
Simmer the Curry
Pour in 2.5 cups of warm water and stir everything together. Bring the curry to a rolling boil.
Reduce the heat to a simmer, cover the pan, and cook for 8-10 minutes, or until the potatoes are fully tender.
Once the potatoes are cooked, gently slide the fried fish into the simmering gravy. Avoid vigorous stirring to prevent the fish from breaking.
Let the fish simmer in the gravy for just 2-3 minutes to absorb the flavors.
5
Garnish and Serve
Turn off the heat and garnish with freshly chopped coriander leaves.
Let the curry rest for at least 5 minutes to allow the flavors to meld.
Serve hot with steamed white rice for an authentic Assamese meal.
Servings
4
Serving size: 1 cup
262cal
5gprotein
55gcarbs
1gfat
Ingredients
1.5 cup Basmati Rice (Use good quality, aged basmati rice for best results)
2.25 cup Water (For the absorption cooking method)
0.75 tsp Salt (Adjust to taste)
1 tsp Ghee (Optional, for flavor and to prevent sticking)
Instructions
1
Rinse and Soak the Rice (35 minutes)
Place the basmati rice in a large bowl. Add cold water and gently swirl the rice with your fingers. Drain the cloudy water. Repeat this process 3-4 times until the water runs mostly clear. This removes excess starch and prevents stickiness.
Cover the rinsed rice with fresh water and let it soak for 30 minutes. Soaking allows the grains to absorb water, ensuring they cook evenly and elongate beautifully.
After 30 minutes, drain the rice completely using a fine-mesh sieve and set aside.
2
Cook the Rice (15 minutes)
In a medium, heavy-bottomed saucepan with a tight-fitting lid, combine the drained rice, 2.25 cups of fresh water, salt, and ghee (if using).
Bring the mixture to a rolling boil over medium-high heat, uncovered.
As soon as it boils, give it one gentle stir, then immediately reduce the heat to the lowest possible setting. Cover the saucepan tightly with the lid.
Let the rice simmer for 12-15 minutes, or until all the water has been absorbed. Do not lift the lid during this time to prevent steam from escaping.
3
Rest and Fluff (10 minutes)
Turn off the heat but leave the saucepan on the stove, still covered. Let the rice rest and steam for 10 minutes. This step is crucial for finishing the cooking process and achieving a perfect texture.
After resting, remove the lid. Use a fork to gently fluff the rice, separating the long, delicate grains.
Serve hot as a perfect accompaniment to curries, dals, or grilled dishes.
3 cup Water (for pressure cooking, plus more as needed)
0.5 tsp Turmeric Powder
1 tsp Salt (or to taste)
2 tbsp Ghee (divided)
1 tsp Cumin Seeds
0.5 tsp Mustard Seeds
1 medium Onion (finely chopped)
1 tbsp Ginger Garlic Paste
2 pcs Green Chili (slit lengthwise)
1 medium Tomato (finely chopped)
0.25 tsp Hing (asafoetida)
2 pcs Dried Red Chili (whole)
0.5 tsp Kashmiri Red Chili Powder (for color, adjust to taste)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (freshly chopped, for garnish)
1 tsp Lemon Juice (optional, for a tangy finish)
Instructions
1
Pressure Cook the Dal
Rinse the toor dal thoroughly under cold running water until the water runs clear. Drain.
Place the rinsed dal in a pressure cooker. Add 3 cups of water, turmeric powder, and 1/2 tsp of salt.
Secure the lid and pressure cook on medium-high heat for 4-5 whistles, or about 15 minutes, until the dal is completely soft and mushy.
Allow the pressure to release naturally. This extra time helps the dal become even creamier.
Once the pressure has subsided, open the cooker and whisk the dal gently until it reaches a smooth, consistent texture. If it's too thick, add a little hot water to reach your desired consistency.
2
Prepare the Masala Base
Heat 1 tbsp of ghee in a separate pan or kadai over medium heat.
Add 1/2 tsp of cumin seeds and let them sizzle.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw smell disappears.
Stir in the chopped tomatoes and the remaining 1/2 tsp of salt. Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and the mixture becomes pulpy.
500 g Mustard Greens (Also known as 'lai xaak' in Assamese. Roughly chopped.)
2 tbsp Mustard Oil (Essential for the authentic pungent flavor.)
1 tsp Panch Phoron (A Bengali five-spice blend.)
6 cloves Garlic Cloves (Finely chopped.)
1 inch Ginger (Peeled and finely grated.)
3 pcs Green Chilies (Slit lengthwise. Adjust quantity to your spice preference.)
0.25 tsp Turmeric Powder (Adds color and earthy flavor.)
0.75 tsp Salt (Adjust to taste.)
Instructions
1
Prepare the Greens (5 minutes)
Wash the mustard greens thoroughly in a large bowl of water, changing the water 2-3 times to remove all grit and dirt.
Drain the greens well. Roughly chop the leaves and tender stems, discarding any tough, fibrous parts.
Set aside in a colander to allow excess water to drain off completely.
2
Temper the Spices (2 minutes)
Place a kadai or heavy-bottomed pan over medium-high heat. Add the mustard oil and heat it until it becomes very hot and just begins to smoke lightly. This step is crucial to mellow its pungent flavor.
Reduce the heat to medium. Carefully add the panch phoron seeds and let them crackle for about 30 seconds.
Add the chopped garlic, grated ginger, and slit green chilies. Sauté for about 1 minute until the garlic is fragrant and turns a pale golden color. Be careful not to burn it.
3
Cook the Xaak (8 minutes)
Add the chopped mustard greens to the pan all at once. The pan will seem very full, but the greens will wilt down significantly.
Sprinkle the turmeric powder and salt over the greens.
Toss everything together gently to coat the greens with the oil and spices.
Cover the pan with a lid and cook on low-medium heat for 5-7 minutes, stirring occasionally. The greens will release their own moisture and cook in the steam.
Uncover the pan and stir-fry on medium-high heat for another 1-2 minutes to evaporate any remaining excess water. The final dish should be moist but not watery.
4
Serve
Check the seasoning and add more salt if needed.
Serve the Xaak Bhaji hot as a side dish with steamed rice (bhaat) and dal (dail) for a classic, comforting Assamese meal.
Pour this onion-tomato masala into the cooked dal. Add the garam masala, stir well, and let it simmer on low heat for 5 minutes for the flavors to meld.
3
Prepare the Final Tempering (Tadka)
In a small tadka pan or small skillet, heat the remaining 1 tbsp of ghee over medium heat until hot.
Add the mustard seeds and the remaining 1/2 tsp of cumin seeds. Allow them to crackle and splutter, which should take about 30 seconds.
Add the whole dried red chilies and hing (asafoetida). Sauté for just 10-15 seconds, being careful not to burn them.
Turn off the heat completely. Immediately add the Kashmiri red chili powder to the hot ghee and give it a quick swirl. This prevents the powder from burning and turning bitter.
4
Combine and Serve
Immediately pour the sizzling hot tempering over the simmering dal. You should hear a satisfying sizzle as the tadka hits the dal.
Stir gently to incorporate the tempering. Stir in the optional lemon juice if using.
Garnish with freshly chopped coriander leaves.
Serve hot with steamed basmati rice, jeera rice, or fresh rotis.