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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.
Marinate the Fish
Fry Fish and Vegetables
Prepare the Curry Base (Jhol)
A classic Bengali comfort food! Tender fish fillets are marinated in simple spices, dipped in a savory egg batter with onions and chilies, then shallow-fried to a perfect golden crisp. A quick and delicious side for any meal.
A beloved Bengali classic, this dish features tiny freshwater fish marinated in simple spices and fried to a perfect crisp. It's the ultimate comfort food, best enjoyed with hot steamed rice and dal.
A classic Bengali delicacy where tender prawns are steamed in a pungent, creamy paste of mustard seeds, poppy seeds, and coconut. This 'bhapa' preparation is incredibly flavorful and best enjoyed with hot steamed rice.
A classic Bengali stir-fry featuring fresh spinach and crispy lentil dumplings (bori). This simple, flavorful side dish comes together quickly and pairs perfectly with steamed rice and dal for a comforting, traditional meal.
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.
This bengali recipe takes 55 minutes to prepare and yields 4 servings. At 310.87 calories per serving with 31.61g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Garnish
You can add other vegetables like drumsticks (sajna data), green peas, or pointed gourd (potol) along with the potatoes and cauliflower.
For a slight tang, add a teaspoon of tamarind pulp or a few pieces of dried mango (aamshi) to the gravy while it simmers.
Instead of panch phoron, you can temper the oil with just kalonji (nigella seeds) for a different, classic Bengali flavor.
For a healthier alternative, pan-sear or steam the fish instead of deep frying it. This will result in a much lighter curry.
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.
Fish provides high-quality lean protein, essential for muscle building, tissue repair, and overall body function, making this dish both satisfying and nutritious.
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.
The combination of various spices, ginger, and vegetables provides essential vitamins and minerals that help strengthen the immune system.
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.
One serving of Macher Jhol (approximately 385g) contains around 450-550 calories. The exact count can vary based on the type of fish, the amount of oil used for frying, and the specific vegetables included.
Traditionally, freshwater carp like Rohu or Katla are used as they have a firm texture that holds up well in the curry. However, you can also use other firm-fleshed fish like sea bass or tilapia.
While frying adds a traditional flavor and texture, you can make a lighter version. Simply marinate the fish and add it directly to the simmering gravy, cooking it for about 8-10 minutes until done. Alternatively, you can pan-sear it with minimal oil.
Store leftover Macher Jhol in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm it in a pan over low heat. Avoid microwaving, as it can make the fish rubbery and cause it to break apart.
Macher Jhol is meant to have a thin, soupy consistency. If yours is too thick, it might be due to over-reducing the gravy or using too little water. You can always add a little hot water to adjust the consistency to your liking before serving.