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A classic Assamese delicacy, this light and tangy fish curry is a comforting meal. Tender pieces of Rohu fish are simmered with vibrant mustard greens in a sour tomato broth, creating a perfect balance of flavors. Best enjoyed with a plate of hot steamed rice.
For 4 servings
Marinate the Fish
Shallow Fry the Fish
Prepare the Curry Base
A classic Assamese delicacy, this light and tangy fish curry is a comforting meal. Tender pieces of Rohu fish are simmered with vibrant mustard greens in a sour tomato broth, creating a perfect balance of flavors. Best enjoyed with a plate of hot steamed rice.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 249.61 calories per serving with 25.27g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Simmer the Curry
Garnish and Serve
For a more traditional Assamese flavor, replace tomatoes with 2-3 pieces of dried mangosteen (thekera) or 1 tablespoon of tamarind pulp. You can also use elephant apple (ou tenga).
While Rohu is classic, this curry works well with other freshwater fish like Catla, Borali, or even Ilish (Hilsa).
You can add a few chunks of potato or bottle gourd (lauki) along with the tomatoes to make the curry more substantial.
For a spicier version, add a pinch of red chilli powder along with the turmeric powder in the curry base.
Rohu fish is an excellent source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish provides high-quality lean protein, essential for muscle repair, building tissues, and maintaining overall body function without adding excess saturated fat.
Mustard greens are a powerhouse of nutrients, including Vitamins A, C, and K, while tomatoes provide antioxidants like lycopene and potassium, supporting vision, immunity, and blood pressure regulation.
The use of turmeric and mustard oil provides anti-inflammatory benefits. Curcumin in turmeric is a potent natural compound that helps fight chronic inflammation.
Maasor Tenga is a signature dish from Assam, India. It's a light, tangy, and soupy fish curry. 'Maas' means fish and 'Tenga' means sour, so the name literally translates to 'Sour Fish Curry'.
Yes, it is a very healthy dish. It's low in oil, rich in protein and Omega-3 fatty acids from the fish, and packed with vitamins and fiber from the mustard greens and tomatoes. The soupy consistency also makes it hydrating and easy to digest.
One serving of Maasor Tenga Lai Xaak Di contains approximately 280-320 calories, making it a light yet satisfying main course. The exact count can vary based on the type of fish and amount of oil used.
Absolutely. While Rohu is traditional, you can use any firm, freshwater fish like Catla, Mrigal, or Borali. The cooking time may vary slightly depending on the thickness of the fish pieces.
If you can't find mustard greens, you can use spinach (palak) or amaranth leaves. However, mustard greens provide a unique pungent flavor that is characteristic of this specific recipe.
Leftover Maasor Tenga can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop until warm. Avoid microwaving as it can make the fish rubbery.
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