Assamese Sour Fish Curry
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.
For 4 servings
6 steps. 25 minutes total.
- 1
Step 1
- a.Marinate the Fish
- b.Clean the fish pieces thoroughly and pat them completely dry with a paper towel.
- c.In a bowl, rub the fish pieces with 0.5 tsp of turmeric powder and 0.5 tsp of salt, ensuring they are evenly coated.
- d.Set aside to marinate for 10-15 minutes.
- 2
Step 2
- a.Shallow Fry the Fish
- b.Heat the mustard oil in a wide pan or kadai over medium-high heat. Wait until the oil is very hot and you see faint smoke rising; this removes its raw pungency.
- c.Carefully place the marinated fish pieces in the hot oil, ensuring not to overcrowd the pan. Fry in batches if necessary.
- d.Fry for 2-3 minutes on each side until they are light golden brown. The goal is to firm them up, not cook them through.
- e.Remove the fried fish with a slotted spoon and set aside on a plate.
- 3
Step 3
- a.Prepare the Curry Base
- b.In the same oil, reduce the heat to medium and add the panch phoron. Allow the seeds to crackle for about 30 seconds to release their aroma.
- c.Add the finely chopped onion and sauté for 4-5 minutes until it becomes soft and translucent.
- 4
Step 4
- a.Cook the Aromatics and Tomatoes
- b.Add the ginger-garlic paste and slit green chilies. Sauté for about a minute until the raw smell disappears.
- c.Stir in the tomato puree, the remaining 0.5 tsp of turmeric powder, and the remaining 1 tsp of salt.
- d.Cook this masala on medium heat, stirring occasionally, for 6-8 minutes until the mixture thickens and you see oil separating at the edges.
- 5
Step 5
- a.Simmer the Curry
- b.Pour in the water and stir well. Increase the heat and bring the gravy to a rolling boil.
- c.Gently slide the fried fish pieces into the boiling gravy.
- d.Reduce the heat to a low simmer, cover the pan, and let the curry cook for 5-7 minutes. This allows the fish to absorb the tangy flavors of the gravy.
- 6
Step 6
- a.Garnish and Serve
- b.Turn off the heat and garnish with freshly chopped coriander leaves.
- c.Let the curry rest for at least 5 minutes before serving. This helps the flavors to meld together.
- d.Serve hot with a side of steamed white rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Heating mustard oil until it's almost smoking is crucial to remove its pungent raw taste and develop its unique flavor.
- 2Fry the fish lightly. Over-frying will make it tough and dry in the thin curry.
- 3Masor Tenga is traditionally a thin, soupy curry. Avoid reducing the gravy too much.
- 4For a more authentic sourness, you can reduce the tomatoes and add a few pieces of 'thekera' (dried mangosteen) or 'outenga' (elephant apple) when simmering the gravy.
- 5Store leftovers in an airtight container in the refrigerator for up to 2 days. The flavors often deepen and taste even better the next day.
Adapt it for your goals.
Different Souring Agent
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 VegetablesAdd Vegetables
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.
No Onion/Garlic VersionNo Onion/Garlic Version
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.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
The fish provides essential omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting a healthy cardiovascular system.
Excellent Source of Lean Protein
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.
Boosts Immunity
Ingredients like turmeric (with its active compound curcumin), ginger, and garlic possess powerful anti-inflammatory and antioxidant properties that help strengthen the immune system.
Heart-Healthy
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.
Frequently asked questions
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.