Loading...
A rustic and comforting Bengali fish curry made with small freshwater fish, tender potatoes, and an aromatic five-spice blend. This simple, soupy curry, known as 'jhol', is a staple in Bengali households and pairs perfectly with steamed rice.
For 4 servings
Marinate and Fry the Fish
Temper the Spices (Phoron)
Build the Curry Base
A rustic and comforting Bengali fish curry made with small freshwater fish, tender potatoes, and an aromatic five-spice blend. This simple, soupy curry, known as 'jhol', is a staple in Bengali households and pairs perfectly with steamed rice.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 348.2 calories per serving with 22.26g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Discover authentic recipes from cuisines around the world.
Find recipes that fit your dietary preferences.
Find recipes optimized for your goal.
Add Spices and Potatoes
Simmer the Curry (Jhol)
Garnish and Serve
Add other vegetables like cauliflower florets, drumsticks (shojne data), or eggplant (begun) along with the potatoes for a more wholesome curry.
For a richer, tangier flavor, you can add 1-2 tablespoons of fresh mustard paste (shorshe bata) along with the powdered spices in Step 4.
While traditionally made with small fish, you can also use larger fish steaks like Rohu or Katla. Adjust frying time accordingly.
Freshwater fish is an excellent source of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting a healthy cardiovascular system.
The use of turmeric (containing curcumin), ginger, and garlic provides powerful anti-inflammatory and antioxidant benefits, helping to combat oxidative stress in the body.
Fish provides high-quality, easily digestible protein that is essential for building and repairing tissues, muscle growth, and overall body function.
Spices used in the curry, such as cumin, coriander, and fennel seeds (from panch phoron), are known to stimulate digestive enzymes and promote gut health.
One serving of Koni Torkari (approximately 1 cup or 285g) contains around 350-400 calories, depending on the type of fish and the amount of oil used.
Yes, Koni Torkari is a healthy and balanced dish. The fish provides high-quality protein and omega-3 fatty acids, while the spices like turmeric and ginger offer anti-inflammatory benefits. It is a light, home-style curry that is not heavy on cream or fat.
Traditionally, small, whole freshwater fish like Pabda, Tangra, Koi, or small carps are used. However, you can also make it with fillets or steaks of larger fish like Rohu or Katla.
You likely did not heat the mustard oil enough before adding the ingredients. It's crucial to heat mustard oil until it reaches its smoking point (when you see light wisps of smoke). This process removes its raw pungency and brings out its unique, nutty flavor.
Yes. While authentic 'jhol' is soupy, you can make it thicker by reducing the amount of water, simmering it for longer, or mashing a few of the cooked potato wedges into the gravy to act as a natural thickener.
Yes, for a 'niramish' (vegetarian-style, no onion/garlic) version, you can omit them. Increase the amount of ginger paste slightly and add a pinch of asafoetida (hing) to the tempering for a different but equally delicious flavor profile.
This recipe goes great with these complete meals
A classic Bengali comfort food! Tender fish fillets are marinated in simple spices, dipped in a savory egg batter with onions and chilies, then shallow-fried to a perfect golden crisp. A quick and delicious side for any meal.
A beloved Bengali classic, this dish features tiny freshwater fish marinated in simple spices and fried to a perfect crisp. It's the ultimate comfort food, best enjoyed with hot steamed rice and dal.
A classic Bengali delicacy where tender prawns are steamed in a pungent, creamy paste of mustard seeds, poppy seeds, and coconut. This 'bhapa' preparation is incredibly flavorful and best enjoyed with hot steamed rice.
A classic Bengali stir-fry featuring fresh spinach and crispy lentil dumplings (bori). This simple, flavorful side dish comes together quickly and pairs perfectly with steamed rice and dal for a comforting, traditional meal.
