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A traditional Bihari fish curry featuring tender fish simmered in a pungent, tangy mustard and garlic gravy. This light yet flavorful dish is a staple in Eastern India, best enjoyed with steamed rice.
For 4 servings
Marinate the Fish
Prepare the Mustard Paste
Fry the Fish
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A traditional Bihari fish curry featuring tender fish simmered in a pungent, tangy mustard and garlic gravy. This light yet flavorful dish is a staple in Eastern India, best enjoyed with steamed rice.
This bihari recipe takes 45 minutes to prepare and yields 4 servings. At 387.63 calories per serving with 31.62g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Gravy Base
Simmer the Curry
Rest and Serve
For a tangier gravy, add 1 tablespoon of tamarind pulp or 1 teaspoon of amchur (dry mango powder) along with the tomatoes.
If you can't find Rohu or Catla, other firm-fleshed fish like tilapia, cod, or sea bass work well. Adjust cooking time based on the thickness of the fillets.
Add a few 'Badi' (sun-dried lentil dumplings) to the curry for extra texture and flavor. Fry them until golden brown and add them to the gravy along with the fish.
The fish in this curry is a fantastic source of omega-3 fatty acids, which are known to reduce inflammation, lower blood pressure, and support overall cardiovascular health.
Key ingredients like mustard seeds, turmeric, ginger, and garlic possess potent anti-inflammatory properties that can help combat chronic inflammation and boost the immune system.
Fish provides high-quality, lean protein essential for muscle repair, growth, and maintaining a healthy metabolism.
Traditionally, freshwater river fish like Rohu, Catla, or Hilsa are used. Their firm texture holds up well in the curry. You can also use other firm white fish like tilapia or cod if river fish are unavailable.
Bitterness in mustard gravy usually comes from two things: over-grinding the mustard seeds or over-cooking the paste. Grind the seeds until just smooth, and sauté the paste on low heat only until the raw smell disappears and oil starts to separate (about 4-5 minutes).
Yes, it's quite healthy. The fish provides high-quality protein and omega-3 fatty acids. Mustard oil contains healthy fats, and spices like turmeric, ginger, and garlic have anti-inflammatory and antioxidant properties. It's a balanced and nutritious dish.
A typical serving (around 355g) of Machli ka Jhor contains approximately 350-450 calories. The exact count depends on the type of fish and the amount of oil used.
While it's best enjoyed fresh, you can make it a few hours ahead. The flavors deepen as it rests. Reheat gently on the stovetop over low heat, being careful not to break the fish pieces. Avoid boiling it again.