A light and soupy Bengali fish curry, perfect for an everyday meal. Tender fish pieces are simmered in a thin, fragrant broth seasoned with nigella seeds and cumin. It's comfort food at its best, typically served with steamed rice.
Prep15 min
Cook25 min
Servings4
Serving size: 375 g
283cal
31gprotein
24gcarbs
8g
Ingredients
600 g Rohu Fish (Cut into 4 large steaks)
2 medium Potato (Peeled and quartered)
1 medium Brinjal (Cut into 1-inch pieces)
0.25 cup Mustard Oil (For frying and tempering)
1.5 tsp Turmeric Powder (1 tsp for marination, 0.5 tsp for gravy)
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 Bengali lentil soup made with tender bottle gourd and fragrant spices. This light, wholesome dal is simmered to perfection and finished with a traditional tempering, making it a perfect partner for steamed rice.
About Tyapla Maacher Jhol, Steamed Basmati Rice and Lau Dal
Light, homestyle Tyapla Maacher Jhol with fiber-rich Lau Dal and rice. A gut-friendly comfort meal!
This bengali dish is perfect for dinner. With 804.6999999999999 calories and 48.23g of protein per serving, it's a nutritious choice for your meal plan.
fat
0.5 tsp Red Chili Powder (Optional, for color)
3 cup Water (Warm)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Marinate and Fry the Fish
Clean the fish pieces thoroughly and pat them completely dry with a paper towel.
In a mixing bowl, gently rub the fish pieces with 1 tsp of turmeric powder and 1 tsp of salt, ensuring an even coating.
Heat mustard oil in a kadai or deep pan over medium-high heat. Wait until the oil is very hot and starts to smoke lightly. This step is crucial to remove the oil's raw pungency.
Carefully slide the marinated fish into the hot oil, ensuring not to overcrowd the pan. Fry in batches if needed. Cook for 3-4 minutes per side until golden brown and crisp.
Once fried, remove the fish from the pan with a slotted spoon and set aside on a plate.
2
Sauté Vegetables and Prepare Tempering
In the same oil, add the quartered potatoes and brinjal pieces. Sauté for 5-6 minutes until they are lightly browned on all sides. Remove and set aside with the fish.
Reduce the heat to medium. Add the kalonji (nigella seeds) and slit green chilies to the remaining oil. Let them splutter for about 30 seconds until fragrant.
In a small bowl, create a paste by mixing the cumin powder, remaining 0.5 tsp turmeric powder, and red chili powder with 3 tbsp of water.
Add this spice paste to the pan. Sauté for 2-3 minutes, stirring continuously, until the oil begins to separate from the masala.
3
Simmer the Curry
Pour in 3 cups of warm water and add the remaining 1 tsp of salt (or to taste). Stir well to combine everything.
Bring the gravy to a rolling boil over high heat.
Once boiling, gently add the fried fish pieces and the sautéed vegetables back into the gravy.
Reduce the heat to low, cover the pan with a lid, and let the curry simmer for 7-8 minutes, or until the potatoes are tender and the fish has absorbed the flavors of the jhol.
4
Garnish and Serve
Turn off the heat. Garnish the curry with freshly chopped coriander leaves.
Let the Maacher Jhol rest, covered, for at least 5 minutes to allow the flavors to meld together.
Serve hot with a side of steamed white rice for a classic Bengali 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.
250 g bottle gourd (Peeled and diced into 1/2-inch cubes)
4 cup water (For cooking the dal)
0.5 tsp turmeric powder
1 tsp salt (Adjust to taste)
1 tbsp ginger (Finely grated)
2 whole green chili (Slit lengthwise, optional)
0.5 tsp sugar (Balances the flavors)
2 tbsp mustard oil (For tempering)
1 tsp panch phoron (Bengali five-spice blend)
2 whole dried red chili (Broken in half)
1 leaf bay leaf
2 tbsp coriander leaves (Freshly chopped, for garnish)
Instructions
1
Cook the Dal
Rinse the masoor dal under cool running water until the water runs clear.
In a pressure cooker, combine the rinsed dal, 4 cups of water, turmeric powder, and salt. Secure the lid and cook on medium heat for 2-3 whistles, about 10-12 minutes.
Alternatively, in a deep pot, bring the dal, water, turmeric, and salt to a boil. Reduce heat, cover, and simmer for 20-25 minutes until the dal is completely soft and mushy.
2
Add Bottle Gourd
Once the dal is cooked, open the cooker/pot. Whisk the dal lightly to get a smooth consistency. If it's too thick, add a little hot water.
Add the diced bottle gourd, grated ginger, and slit green chilies to the dal.
Bring to a simmer and cook for 8-10 minutes, or until the bottle gourd is tender but still holds its shape. Do not overcook.
3
Prepare the Tempering (Phoron)
While the gourd is cooking, heat the mustard oil in a small pan (tadka pan) over medium heat until it's slightly smoking.
Reduce the heat and add the dried red chilies and bay leaf. Sauté for 15-20 seconds.
