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Crispy, golden-brown fish steaks marinated in classic Bengali spices and shallow-fried in pungent mustard oil. A simple yet soul-satisfying dish, perfect with steamed rice and dal, ready in under 30 minutes.
Prepare and Marinate the Fish
Shallow Fry the Fish
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Crispy, golden-brown fish steaks marinated in classic Bengali spices and shallow-fried in pungent mustard oil. A simple yet soul-satisfying dish, perfect with steamed rice and dal, ready in under 30 minutes.
This bengali recipe takes 25 minutes to prepare and yields 4 servings. At 174.57 calories per serving with 27.61g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and Serve
Add 1 teaspoon of ginger paste and 1 teaspoon of garlic paste to the marinade for a more aromatic and pungent flavor profile.
Mix in 1/2 teaspoon of freshly ground black pepper with the marinade for an extra layer of heat.
While Rohu and Catla are traditional, this recipe also works beautifully with other firm, freshwater fish like Bhetki (Barramundi) or even saltwater fish like Mackerel or Pomfret.
Add a tablespoon of finely chopped fresh coriander leaves to the marinade for a fresh, herby note.
Freshwater fish like Rohu are a great source of Omega-3 fatty acids, which are crucial for brain health and have been shown to reduce inflammation and lower the risk of heart disease.
Fish provides high-quality, easily digestible protein that is essential for building and repairing tissues, muscle growth, and overall body function.
Turmeric, a key spice in the marinade, contains curcumin, a powerful compound with potent anti-inflammatory and antioxidant effects that help combat cellular damage.
One serving of Maas Bhaja (approximately 125g) contains around 170-190 calories, primarily from the fish protein and the mustard oil used for frying.
Yes, Maas Bhaja can be part of a healthy diet. Fish is an excellent source of lean protein and omega-3 fatty acids. While it is fried, shallow frying in mustard oil (which is rich in monounsaturated fats) is a relatively healthier frying method compared to deep frying.
Traditionally, Bengali freshwater carp like Rohu (Rui) or Catla (Katla) are used. Their firm texture and distinct flavor hold up well to frying. However, you can also use Bhetki (Barramundi), Ilish (Hilsa), or even Pomfret.
Fish usually sticks for two main reasons: the oil is not hot enough when you add the fish, or you are trying to flip it too early before a proper crust has formed. Ensure your oil is shimmering hot and let the fish cook undisturbed for at least 4 minutes before flipping.
Yes, for a lower-oil version, you can make it in an air fryer. Marinate the fish as directed, brush it lightly with mustard oil, and air fry at 200°C (400°F) for 10-12 minutes, flipping halfway through. The texture will be slightly different but still delicious.
Store leftover Maas Bhaja in an airtight container in the refrigerator for up to 2 days. To reheat and retain crispiness, place it in a hot pan with a tiny bit of oil for a minute on each side, or reheat in an air fryer for 3-4 minutes.