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A light, tangy fish curry from Assam, known as 'Masor Tenga'. This authentic recipe features a thin, soupy broth flavored with panch phoron and mustard oil. The sourness from tomatoes and lemon juice makes it a refreshing and simple dish, perfect with steamed rice.
Marinate the Fish
Shallow Fry the Fish
Prepare the Curry Base (Tadka)
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A light, tangy fish curry from Assam, known as 'Masor Tenga'. This authentic recipe features a thin, soupy broth flavored with panch phoron and mustard oil. The sourness from tomatoes and lemon juice makes it a refreshing and simple dish, perfect with steamed rice.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 300.85 calories per serving with 25.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Masala
Simmer the Curry
Finish and Serve
For a more traditional Assamese taste, replace tomatoes and lemon juice with 'outenga' (elephant apple) or 'thekera' (dried mangosteen). Soak a few pieces of thekera in warm water and add the water and pieces to the curry.
You can add potato wedges or bottle gourd (lauki) pieces to the curry. Add them after sautéing the onions and cook until they are partially tender before adding the water.
For a different flavor profile, add 2 tablespoons of freshly ground mustard seed paste ('horiyoh') along with the tomato puree. This creates a more pungent and thicker gravy.
While Rohu is traditional, this curry works well with other freshwater fish like Catla, or even sea bass and tilapia.
Rohu fish is an excellent source of omega-3 fatty acids, which are crucial for supporting brain health, reducing inflammation, and maintaining a healthy heart.
Fish provides high-quality, easily digestible protein that is essential for muscle repair, growth, and overall body function, without the high saturated fat found in other meats.
Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory agent. Mustard oil also possesses properties that can help reduce inflammation in the body.
The light, soupy consistency of this curry, along with ingredients like ginger and garlic, makes it easy on the stomach and can aid in digestion.
One serving of this Assamese Fish Curry contains approximately 270-320 calories. This is an estimate and can vary based on the exact type of fish and amount of oil used.
Yes, it is a very healthy dish. It is a light, broth-based curry without heavy creams or nuts. The fish provides lean protein and omega-3 fatty acids, while mustard oil offers healthy fats. The use of spices like turmeric adds anti-inflammatory benefits.
Absolutely. While Rohu is traditional, any firm-fleshed freshwater fish like Catla works well. You can also use sea bass, tilapia, or cod steaks as a substitute.
This curry is best served with plain steamed rice. For an authentic experience, use Assamese Joha rice, which is known for its delicate aroma. A simple side of stir-fried greens ('xaak bhaji') complements the meal perfectly.
The key to using mustard oil is to heat it properly before adding any other ingredients. You must heat it until it's very hot and you see light white smoke. This process tempers the oil, reducing its natural pungency and bringing out its pleasant, nutty flavor.
Yes, you can make it a few hours ahead. In fact, the flavors often deepen as it rests. Reheat it gently on the stovetop over low heat. Avoid microwaving, as it can make the fish tough.