A classic Bengali sour fish curry made with tiny Mourala fish. The tangy tamarind gravy, spiced with mustard, creates a light and refreshing dish that's perfect with steamed rice, especially during hot summer days.
Prep15 min
Cook20 min
Soak15 min
Servings4
Serving size: 1 cup
233cal
11gprotein
7gcarbs
Ingredients
250 g Mourala Fish (Cleaned and washed)
4 tbsp Mustard Oil (For frying and tempering)
1 tsp Turmeric Powder (Divided)
1 tsp Salt (Or to taste, divided)
20 g Tamarind (Seedless, soaked in 1/2 cup warm water)
1 tsp Panch Phoron (Bengali five-spice blend)
2 pcs Dried Red Chili (Broken in half)
2 tbsp Black Mustard Seeds (Ground into a smooth paste with a little water)
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.
About Mourala Maacher Tok, Steamed Basmati Rice and Dal Tadka
Tangy Mourala Maacher Tok with fiber-rich dal and rice. A gut-friendly, protein-packed comfort meal!
This bengali dish is perfect for dinner. With 735.74 calories and 26.979999999999997g of protein per serving, it's a muscle-gain option for your meal plan.
18gfat
Green Chili
(Slit lengthwise)
0.5 tsp Sugar (Helps balance the sourness)
2 cups Water (For the gravy)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Marinate the Fish
In a mixing bowl, gently toss the cleaned Mourala fish with 1/2 tsp of turmeric powder and 1/2 tsp of salt.
Ensure each fish is lightly coated.
Set aside to marinate for 10-15 minutes.
2
Fry the Fish
Heat mustard oil in a kadai or wide pan over medium-high heat until it is fragrant and lightly smoking.
Carefully place the marinated fish in a single layer. Do not overcrowd the pan; fry in 2-3 batches if necessary.
Shallow-fry for about 2-3 minutes on each side until they are golden brown and crisp.
Using a slotted spoon, carefully remove the fried fish and set them aside on a plate.
3
Temper the Spices (Phodon)
In the same pan with the remaining oil, lower the heat to medium.
Add the panch phoron and the broken dried red chilies.
Allow them to sizzle and splutter for about 30-45 seconds until they release their aroma. Be careful not to burn them.
4
Prepare the Gravy
Add the mustard paste along with 2-3 tablespoons of water to the pan. Sauté for 1 minute, stirring constantly. This prevents the mustard from turning bitter.
Add the remaining 1/2 tsp of turmeric powder and the slit green chilies. Stir for another 30 seconds.
Squeeze the soaked tamarind to extract all the pulp into the water. Strain this tamarind water into the pan, discarding the fibrous solids.
Add the remaining water, 1/2 tsp salt, and sugar. Stir well and bring the gravy to a vigorous boil.
5
Finish the Curry
Once the gravy is boiling, gently slide the fried fish into it.
Reduce the heat to low and let the curry simmer for 2-3 minutes. This allows the fish to absorb the tangy flavors without breaking apart.
Turn off the heat. Garnish with freshly chopped coriander leaves.
Let the curry rest for at least 5 minutes before serving. This helps the flavors to meld together beautifully.
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.
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.