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A light, tangy fish curry from Assam, where 'tenga' means sour. This simple yet flavorful dish features tender fish simmered in a thin, tomato-based gravy, perfectly balanced with the pungent aroma of mustard oil. A comfort food staple best enjoyed with steamed rice.
Marinate the Fish
Shallow Fry the Fish
Prepare the Curry Base
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A light, tangy fish curry from Assam, where 'tenga' means sour. This simple yet flavorful dish features tender fish simmered in a thin, tomato-based gravy, perfectly balanced with the pungent aroma of mustard oil. A comfort food staple best enjoyed with steamed rice.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 290.1 calories per serving with 24.67g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Aromatics and Tomatoes
Simmer the Curry
Garnish and Serve
Replace tomatoes with other traditional Assamese souring agents. Use 2-3 pieces of soaked 'thekera' (dried mangosteen) or a few slices of 'outenga' (elephant apple). You can also finish the curry with a generous squeeze of lemon juice for a fresh tang.
Add chunks of potato or bottle gourd (lauki) to the curry. Lightly fry the vegetables after frying the fish and add them to the gravy to simmer along with the fish.
For a lighter, more traditional version, you can omit the onion and garlic. The flavor will be more focused on the panch phoron, tomatoes, and ginger.
The fish provides essential omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting a healthy cardiovascular system.
Fish is a high-quality lean protein that is essential for building and repairing tissues, muscle growth, and maintaining overall body function without adding excess saturated fat.
Ingredients like turmeric (with its active compound curcumin), ginger, and garlic possess powerful anti-inflammatory and antioxidant properties that help strengthen the immune system.
This curry is light and low in saturated fats. Mustard oil contains beneficial monounsaturated and polyunsaturated fats, which, combined with the omega-3s from the fish, contribute to better heart health.
One serving of Assamese Sour Fish Curry contains approximately 315-350 calories, depending on the type of fish and the amount of oil used. It's a relatively low-calorie main dish.
Yes, it is a very healthy dish. It is rich in lean protein and omega-3 fatty acids from the fish, uses minimal oil, and is packed with nutrients from fresh ingredients like tomatoes, ginger, and turmeric. The gravy is light and water-based, not heavy with cream or nuts.
Panch Phoron is a whole spice blend originating from the Indian subcontinent, used in Eastern India, Nepal, and Bangladesh. It typically consists of fenugreek seed, nigella seed, cumin seed, black mustard seed, and fennel seed in equal parts. If you don't have it, you can get a similar flavor by using a mix of 1/4 tsp each of mustard seeds, cumin seeds, and fenugreek seeds.
Traditionally, freshwater river fish like Rohu (rou), Catla (bahu), or Ari are used. However, any firm white fish, either steaks or fillets, will work well. Tilapia or cod can be good substitutes if freshwater fish is unavailable.
The sourness depends on the tartness of your tomatoes. If the curry isn't sour enough for your liking, you can add a squeeze of fresh lemon juice or a teaspoon of tamarind paste mixed with a little water at the end of the cooking process. Adjust to your taste.