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A classic Odia fish curry where tender fish pieces are simmered in a pungent and tangy mustard-garlic gravy. This authentic dish from Odisha is a delightful explosion of flavors, best enjoyed with steamed rice.
Marinate the Fish
Prepare the Besara (Mustard) Paste
Shallow Fry the Fish
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A classic Odia fish curry where tender fish pieces are simmered in a pungent and tangy mustard-garlic gravy. This authentic dish from Odisha is a delightful explosion of flavors, best enjoyed with steamed rice.
This odia recipe takes 50 minutes to prepare and yields 4 servings. At 412.39 calories per serving with 31.15g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Gravy Base
Cook the Mustard Paste and Simmer
Finish the Curry
Add chunks of potato, drumsticks, or eggplant along with the tomatoes to make it a more wholesome curry. Fry them lightly before adding to the gravy.
For extra texture and flavor, add a few fried sun-dried lentil dumplings (badi) to the curry during the last few minutes of simmering.
While Rohu or Catla are traditional, you can also prepare this curry with other firm freshwater fish like Hilsa (Ilishi) or even some sea fish like pomfret.
The Rohu fish is rich in Omega-3 fatty acids, which are known to reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
This curry is packed with ingredients like mustard seeds, turmeric, and garlic, all of which contain powerful compounds with natural anti-inflammatory properties.
The use of Panch Phoron, a blend that includes cumin and fennel seeds, helps stimulate digestive enzymes, promoting better gut health and preventing indigestion.
One serving of Macha Besara contains approximately 380-420 calories, primarily from the fish and the mustard oil used in preparation. The exact count can vary based on the type of fish and the amount of oil.
Yes, Macha Besara can be very healthy. Fish is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. Mustard seeds, turmeric, and garlic have anti-inflammatory properties.
Bitterness in a mustard-based curry is a common issue. It usually happens for two reasons: either the mustard paste was over-ground, releasing bitter compounds, or it was cooked on high heat or for too long. Always grind to a smooth paste without overheating the grinder, and cook the paste on low heat for only 2-3 minutes.
Absolutely. For a traditional sattvic or temple-style version, you can omit the onion and garlic. The flavor profile will be different, focusing more on the pungency of the mustard, but it will still be delicious.
If you cannot find Ambula (dried green mango), the best substitutes are 1 tablespoon of tamarind paste, a few pieces of dried kokum, or one finely chopped sour tomato added along with the other tomato.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The flavors often deepen overnight. Reheat gently on the stovetop or in the microwave before serving.