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An authentic and soulful Bengali fish curry, known as 'Macher Jhol'. This light, soupy curry features shallow-fried fish steaks simmered in a fragrant gravy spiced with kalonji, ginger, and turmeric. Paired with tender potatoes and eggplant, it's the ultimate comfort food served with steamed rice.
For 4 servings
Marinate the Fish
Fry the Fish and Vegetables
An authentic and soulful Bengali fish curry, known as 'Macher Jhol'. This light, soupy curry features shallow-fried fish steaks simmered in a fragrant gravy spiced with kalonji, ginger, and turmeric. Paired with tender potatoes and eggplant, it's the ultimate comfort food served with steamed rice.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 408.65 calories per serving with 30.71g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Curry Base
Build the Gravy
Combine and Simmer
Garnish and Serve
Add other vegetables like cauliflower florets, drumsticks (sajna data), or broad beans (sheem). Fry them along with the potatoes and add to the curry.
For a different flavor profile, use 1/2 tsp of 'Panch Phoron' (Bengali five-spice blend) instead of just kalonji for the tempering.
To make a slightly thicker gravy, you can add a paste of 1 tsp mustard seeds (soaked and ground) along with the ginger paste. This version is called 'Shorshe Bata Maacher Jhal'.
The use of river fish like Rohu makes this curry a great source of omega-3 fatty acids, which are crucial for brain health, heart function, and reducing inflammation.
Fish provides high-quality lean protein, essential for muscle repair, growth, and overall body function, keeping you full and satisfied.
Spices like turmeric (containing curcumin) and ginger have powerful natural anti-inflammatory and antioxidant properties, which can help boost immunity and support overall health.
Traditionally, freshwater river fish like Rohu, Katla, or Ilish (Hilsa) are used. However, any firm, white-fleshed fish like sea bass or cod can also be a good substitute.
Yes, it's a relatively healthy dish. Fish is an excellent source of lean protein and omega-3 fatty acids. The use of spices like turmeric and ginger adds anti-inflammatory benefits. To make it healthier, you can reduce the amount of oil used for frying.
One serving of this Bengali Fish Curry contains approximately 440 calories, making it a balanced and satisfying main course when served with rice.
While mustard oil provides the signature pungent and authentic Bengali flavor, you can substitute it with any neutral vegetable oil. However, the taste will be significantly different.
Bitterness can occur if the spices, especially the cumin powder, are burnt. Sauté the powdered spices on low heat for just a minute until fragrant. Overcooking ginger paste can also sometimes lead to a bitter taste.
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