Loading...
A classic Assamese fish curry known for its signature tangy and light flavor. Tender fish pieces are simmered in a soupy broth soured with tomatoes, making it a refreshing and comforting meal, best enjoyed with steamed rice.
Marinate the Fish
Shallow Fry the Fish
Prepare the Curry Base (Tadka)
A refreshing and protein-packed salad combining fluffy quinoa, hearty chickpeas, and crisp vegetables. The creamy lemon-tahini dressing ties everything together for a light yet satisfying meal, perfect for a healthy lunch.
A comforting and flavorful baked dish where assorted vegetables are cooked in a spiced yogurt-based gravy and baked to perfection. A wholesome Indian take on a classic casserole, perfect for a hearty meal.
A simple yet satisfying breakfast bowl featuring creamy yogurt topped with crunchy homemade granola and fresh berries. It's a quick, healthy, and delicious way to start your day.
A light, fluffy, and protein-packed omelette made with only egg whites and loaded with fresh vegetables and mild Indian spices. It's a perfect healthy and quick start to your day, ready in under 15 minutes.
A classic Assamese fish curry known for its signature tangy and light flavor. Tender fish pieces are simmered in a soupy broth soured with tomatoes, making it a refreshing and comforting meal, best enjoyed with steamed rice.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 296.4 calories per serving with 28.77g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Tomatoes and Form the Gravy
Simmer the Curry
Garnish and Serve
Replace tomatoes with other traditional Assamese souring agents like Ou Tenga (elephant apple), Thekera (dried mangosteen), or a generous squeeze of Kaji Nemu (Assam lemon) juice added at the end.
Incorporate vegetables like potato wedges or bottle gourd (lauki). Add them after the tadka and cook until tender before adding water and fish.
While Rohu is traditional, this curry works well with other freshwater fish like Catla, Mrigal, or even small whole fish.
For a spicier version, add a pinch of red chilli powder along with the turmeric powder or increase the number of green chillies.
The freshwater fish used in this curry is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation in the body.
This light, soupy curry is low in saturated fat and cholesterol. The use of mustard oil and the omega-3s from the fish contribute to cardiovascular health by helping to manage cholesterol levels.
Tomatoes are packed with lycopene, a powerful antioxidant that helps protect cells from damage. The turmeric used also contains curcumin, known for its anti-inflammatory properties.
Being a light and soupy curry with minimal heavy spices, Maasor Tenga is gentle on the stomach and easy to digest, making it a comforting meal.
Yes, Maasor Tenga is considered a very healthy dish. It is light, low in fat, and rich in protein and omega-3 fatty acids from the fish. The soupy consistency makes it easy to digest, and the use of spices like turmeric offers anti-inflammatory benefits.
One serving of Maasor Tenga (approximately 1 cup) contains around 345 calories. This can vary slightly based on the type of fish and the amount of oil used.
Traditionally, freshwater river fish like Rohu (Rohita), Catla (Bhakua), or Mrigal (Mirika) are used. Their firm texture holds up well in the curry. However, you can use any firm-fleshed fish you prefer.
If you don't have panch phoron, you can use 1/2 tsp of fenugreek seeds (methi) and 1/2 tsp of nigella seeds (kalonji) for a similar aromatic profile. Alternatively, just using fenugreek seeds will also work.
Absolutely. To reduce the tanginess, simply use fewer tomatoes. You can start with two tomatoes and add more if desired. Using less ripe tomatoes will also result in a milder flavor.
Store leftover Maasor Tenga in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat to prevent the fish from breaking.