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A light and soulful Bengali fish curry made with fresh rohu fish, potatoes, and cauliflower in a fragrant ginger-cumin broth. This everyday classic is the epitome of comfort food in Bengal, best enjoyed with steamed rice.
For 4 servings
Marinate Fish & Prepare Spice Paste
Fry Fish & Vegetables
Prepare the Gravy (Jhol)
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.
A light and soulful Bengali fish curry made with fresh rohu fish, potatoes, and cauliflower in a fragrant ginger-cumin broth. This everyday classic is the epitome of comfort food in Bengal, best enjoyed with steamed rice.
This bengali recipe takes 50 minutes to prepare and yields 4 servings. At 351.57 calories per serving with 27.18g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Serve
This curry works beautifully with other freshwater carp like Katla or Bhetki (Barramundi).
Incorporate other vegetables like brinjal (eggplant), drumsticks (moringa), or broad beans. Fry them along with the potatoes and cauliflower.
This recipe is naturally 'niramish' or vegetarian in its base (no onion or garlic), which is a common style for Bengali jhol. You can add a pinch of asafoetida (hing) with the tempering for a different flavor profile.
Increase the number of green chilies in the paste or add a slit green chili to the gravy while it simmers for extra heat.
The fish provides a high amount of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Turmeric contains curcumin, and ginger contains gingerol, both of which are potent anti-inflammatory and antioxidant compounds that help combat oxidative stress.
Fish is an excellent source of high-quality lean protein, essential for building and repairing tissues, muscle development, and overall body function.
The light, soupy consistency of the 'jhol' along with spices like ginger and cumin makes this dish easy to digest and gentle on the stomach.
Yes, it is considered a very healthy and balanced dish. It's light, low in fat, and rich in protein from the fish and nutrients from the vegetables. The use of spices like ginger and turmeric also adds anti-inflammatory benefits.
One serving of this Bengali Macher Jhol (approximately 435g) contains around 380-420 calories, making it a suitable and nutritious option for a main meal.
Traditionally, freshwater river fish like Rohu or Katla are used. Their firm texture holds up well in the thin gravy. However, you can also use other firm white fish like sea bass or tilapia.
This can happen for two reasons: either the fish was not fried until crisp enough, or it was overcooked in the gravy. Fry the fish until it has a firm, golden crust and add it to the gravy only in the last 4-5 minutes of cooking.
You can prepare the gravy base ahead of time. However, it's best to fry the fish and add it to the gravy just before serving to maintain its texture. The curry tastes best when fresh.
'Jhol' in Bengali refers to a very light, thin, and soupy curry or stew. It's distinct from thicker, richer curries and is typically an everyday comfort food.