Macher Jhol
A light, soupy fish curry from Bengal, simmered with potatoes and cauliflower in a fragrant blend of traditional spices. This comforting dish is a staple in Bengali households, best enjoyed with steamed rice.
For 4 servings
5 steps. 35 minutes total.
- 1
Step 1
- a.Marinate the Fish
- b.Rinse the fish pieces thoroughly and pat them completely dry with paper towels. This prevents splattering during frying.
- c.In a mixing bowl, rub the fish pieces with 0.5 tsp of turmeric powder and 1 tsp of salt, ensuring an even coating on all sides.
- d.Set aside to marinate for 15 minutes.
- 2
Step 2
- a.Fry Fish and Vegetables
- b.Heat the mustard oil in a kadai or deep pan over medium-high heat until it is very hot and just begins to smoke lightly. This step is crucial to mellow its pungent flavor.
- c.Carefully slide the marinated fish pieces into the hot oil. Fry in batches if necessary to avoid overcrowding.
- d.Fry for about 3-4 minutes per side until golden brown and crisp. Gently remove with a slotted spoon and set aside.
- e.In the same oil, add the potato cubes and cauliflower florets. Sauté for 6-8 minutes, stirring occasionally, until they are light golden brown on the edges. Remove and set aside.
- 3
Step 3
- a.Prepare the Curry Base (Jhol)
- b.Reduce the heat to medium-low. In the remaining oil, add the panch phoron. Let it crackle for about 30 seconds.
- c.Add the slit green chilies and sauté for another 30 seconds until they blister slightly.
- d.Add the ginger paste and cook for 1 minute, stirring continuously, until the raw aroma disappears.
- e.In a small bowl, create a paste by mixing the remaining 1 tsp turmeric powder, Kashmiri red chili powder, cumin powder, and coriander powder with 3 tbsp of water.
- f.Pour this spice paste into the pan. Cook for 2-3 minutes, stirring constantly, until the oil starts to separate from the masala.
- g.Add the chopped tomatoes and a pinch of salt. Cook for 4-5 minutes, until the tomatoes soften and turn mushy, integrating into the masala.
- 4
Step 4
- a.Simmer the Curry
- b.Add the fried potatoes and cauliflower to the pan. Gently stir to coat them with the masala.
- c.Pour in 3 cups of hot water and the remaining salt. Stir well to combine.
- d.Bring the mixture to a vigorous boil. Then, reduce the heat to medium, cover the pan, and let it simmer for 10-12 minutes, or until the vegetables are fork-tender.
- 5
Step 5
- a.Finish and Garnish
- b.Once the vegetables are cooked, gently slide the fried fish pieces into the simmering gravy. Ensure they are submerged.
- c.Continue to simmer, uncovered, for another 4-5 minutes. This allows the fish to absorb the flavors of the jhol. Do not stir vigorously to prevent the fish from breaking.
- d.Turn off the heat. Garnish with freshly chopped coriander leaves.
- e.Let the Macher Jhol rest for at least 10 minutes before serving to allow the flavors to meld. Serve hot with steamed rice.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Using hot water for the gravy helps maintain the cooking temperature and results in a better-tasting curry.
- 2Heating mustard oil until it's lightly smoking is essential to remove its raw, pungent taste.
- 3Making a spice paste with water prevents the powdered spices from burning in the hot oil and helps release their full aroma.
- 4The consistency of the 'jhol' should be thin and soupy, not thick like a typical curry. Adjust water if needed.
- 5Be very gentle when adding and simmering the fish to prevent it from breaking apart.
- 6For an authentic touch, you can add a couple of 'bori' (sun-dried lentil dumplings) after frying them golden.
Adapt it for your goals.
Vegetable Addition
You can add other vegetables like drumsticks (sajna data), green peas, or pointed gourd (potol) along with the potatoes and cauliflower.
Flavor ProfileFlavor Profile
For a slight tang, add a teaspoon of tamarind pulp or a few pieces of dried mango (aamshi) to the gravy while it simmers.
Spice VariationSpice Variation
Instead of panch phoron, you can temper the oil with just kalonji (nigella seeds) for a different, classic Bengali flavor.
Lighter VersionLighter Version
For a healthier alternative, pan-sear or steam the fish instead of deep frying it. This will result in a much lighter curry.
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 maintaining heart health, supporting brain function, and reducing inflammation.
Excellent Source of Lean Protein
Fish provides high-quality lean protein, essential for muscle building, tissue repair, and overall body function, making this dish both satisfying and nutritious.
Anti-inflammatory Properties
The use of spices like turmeric (containing curcumin) and ginger gives this dish potent anti-inflammatory and antioxidant benefits, which can help combat oxidative stress in the body.
Boosts Immunity
The combination of various spices, ginger, and vegetables provides essential vitamins and minerals that help strengthen the immune system.
Frequently asked questions
Yes, Macher Jhol can be very healthy. It is rich in lean protein and omega-3 fatty acids from the fish, which are beneficial for heart and brain health. The use of spices like turmeric and ginger adds anti-inflammatory properties. The version with shallow-fried fish is healthier than deep-fried.