Maasor Tenga
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.
For 4 servings
6 steps. 20 minutes total.
- 1
Step 1
- a.Marinate the Fish
- b.Rinse the fish steaks thoroughly and pat them completely dry with paper towels.
- c.In a mixing bowl, gently rub the fish pieces with 1/2 tsp of turmeric powder and 1/2 tsp of salt, ensuring an even coating.
- d.Set aside to marinate for 10-15 minutes.
- 2
Step 2
- a.Shallow Fry the Fish
- b.Heat the mustard oil in a wide pan or kadai over medium-high heat. Wait until it becomes very hot and you see light smoke rising; this step is crucial to remove the oil's raw pungency.
- c.Carefully place the marinated fish steaks in the hot oil, ensuring not to overcrowd the pan. Fry in batches if necessary.
- d.Fry for about 2-3 minutes per side until they turn a light golden brown. The fish should be partially cooked but not fully done.
- e.Once fried, gently remove the fish from the pan and set aside on a plate.
- 3
Step 3
- a.Prepare the Curry Base (Tadka)
- b.In the same pan with the remaining oil, lower the heat to medium.
- c.Add the panch phoron seeds. Allow them to crackle and splutter for about 30 seconds to release their aroma.
- d.Add the slit green chillies and sauté for another 30 seconds until they are fragrant.
- 4
Step 4
- a.Cook the Tomatoes and Form the Gravy
- b.Add the finely chopped tomatoes to the pan, along with the remaining 1/2 tsp of turmeric powder and 1 tsp of salt.
- c.Sauté for 5-7 minutes, stirring occasionally. Cook until the tomatoes break down completely and become soft and mushy.
- d.Pour in 3 cups of warm water and stir well. Bring the mixture to a vigorous boil.
- 5
Step 5
- a.Simmer the Curry
- b.Once the gravy is boiling, gently slide the fried fish pieces back into the pan.
- c.Reduce the heat to a low simmer. Cover the pan and let the curry cook for 5-7 minutes. This allows the fish to cook through and absorb the tangy flavors.
- d.Taste the gravy and adjust the salt if necessary.
- 6
Step 6
- a.Garnish and Serve
- b.Turn off the heat. Garnish the curry with freshly chopped coriander leaves.
- c.Let the Maasor Tenga rest for 5 minutes before serving to allow the flavors to meld.
- d.Serve hot with plain steamed rice for an authentic Assamese meal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Always heat mustard oil until it's lightly smoking to mellow its pungent flavor.
- 2Do not over-fry the fish initially, as it will cook further in the gravy and can become tough or dry.
- 3Maasor Tenga is traditionally a light, soupy curry. Avoid making the gravy too thick.
- 4Handle the fish gently when adding it to the gravy to prevent it from breaking apart.
- 5For a more pronounced tangy flavor, use ripe, slightly sour tomatoes. You can also add a splash of lemon juice at the end.
Adapt it for your goals.
Souring Agent
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.
Add VegetablesAdd Vegetables
Incorporate vegetables like potato wedges or bottle gourd (lauki). Add them after the tadka and cook until tender before adding water and fish.
Fish VarietyFish Variety
While Rohu is traditional, this curry works well with other freshwater fish like Catla, Mrigal, or even small whole fish.
Spice LevelSpice Level
For a spicier version, add a pinch of red chilli powder along with the turmeric powder or increase the number of green chillies.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
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.
Heart-Healthy
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.
Rich in Antioxidants
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.
Aids Digestion
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.
Frequently asked questions
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.