Masor Mur di Bandhakobi
A rustic Bengali delicacy that turns a humble cabbage and a nutrient-rich fish head into a soulful, slow-cooked curry. The cabbage absorbs the rich flavors of the fish head bone marrow, creating a uniquely savory and slightly sweet dish that's a true celebration of nose-to-tail cooking.
For 4 servings
- prep · ~10 min
Prepare the fish head.
1.Wash the fish head thoroughly under running water.2.Rub with a pinch of salt and turmeric (taken from the measured ingredients) and set aside for 10 minutes. - fry · ~10 min
Fry the fish head.
1.Heat 2 tbsp mustard oil in a kadai over medium-high heat until it smokes lightly.2.Slide in the fish head halves carefully and fry until golden brown on both sides (about 4-5 minutes per side).3.Remove the fried fish head and set aside.TIPLet the mustard oil reach its smoking point first to reduce its pungency. - temper · ~1 min
Make the tempering.
1.In the same kadai, add the remaining 1 tbsp mustard oil.2.Add the bay leaf and cumin seeds. Let them sizzle for a few seconds. - saute · ~12 min
Build the aromatic base.
1.Add the sliced onions with a pinch of salt. Sauté until they turn translucent and soft (3-4 minutes).2.Add the ginger paste and garlic paste. Cook until the raw smell disappears (1-2 minutes).3.Add the chopped tomatoes, turmeric powder, red chili powder, and cumin powder. Cook until tomatoes soften and oil starts to separate (5-7 minutes).TIPSautéing the onions with a little salt helps them release moisture and cook faster. - saute · ~8 min
Sauté the potatoes and cabbage.
1.Add the cubed potatoes to the pan. Sauté for 3-4 minutes until lightly browned.2.Add the shredded cabbage and green chilies. Stir well to coat everything with the spice mixture.3.Sauté for 5 minutes, letting the cabbage soften and wilt down slightly. - simmer · ~20 min
Simmer with the fish head.
1.Add half the water and the remaining salt. Stir well.2.Nestle the fried fish head pieces into the cabbage mixture.3.Cover the kadai with a lid and cook on low heat for 15-20 minutes, stirring gently once or twice. Add a splash more water if it starts sticking.TIPThe slow cooking allows the cabbage to absorb the rich, complex flavor from the fish head bone marrow. - mix · ~2 min
Finish the dish.
1.Remove the lid. If any water remains, increase heat to medium and evaporate excess moisture until the dish is semi-dry.2.Sprinkle garam masala over the top and gently mix without breaking the fish head pieces apart too much.3.Turn off the heat.TIPThe final consistency should be moist but not watery. - garnish · ~1 min
Garnish and serve hot.
1.Transfer to a serving dish.2.Garnish with fresh chopped coriander leaves.TIPThis dish tastes even better after resting for 10-15 minutes, allowing the flavors to meld completely.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Always let mustard oil reach its smoking point before frying the fish head — this tames its sharp pungency.
- 2Rub the fish head with turmeric and salt and rest for 10 minutes to reduce any raw smell and firm the flesh.
- 3Sauté the onions with a pinch of salt to help them soften and caramelize faster.
- 4Nestle the fried fish head gently into the cabbage to keep the pieces intact during slow cooking.
- 5Cook the cabbage until it is fully wilted but still has a slight bite — it should be tender, not mushy.
- 6The final curry should be moist but not watery; evaporate excess liquid uncovered at the end.
- 7Let the dish rest for 10-15 minutes after cooking so the cabbage fully absorbs the fish head's marrow flavor.
Adapt it for your goals.
Vegetarian
Skip the fish head entirely and add cubed paneer or tofu pan-fried until golden. The cabbage will still shine with the aromatic spice base — perfect for a hearty meat-free meal.
low oilLow-oil
Reduce mustard oil to 1.5 tbsp in total; use a non-stick pan and skip frying the fish head (add it raw to the pot). The dish will be lighter but still deeply flavorful.
spicierSpicier
Increase green chilies to 4-5 and add ½ tsp extra red chili powder. This amplifies the heat to match a bold fish curry palate.
with coconutWith coconut
Add ¼ cup grated fresh coconut along with the cabbage for a subtle sweetness and creamy texture — a common twist in coastal Bengali versions.
Why this is on our healthy list.
Rich in Collagen
The fish head bone marrow is a natural source of collagen and gelatin, which supports joint and skin health.
High in Fiber
Cabbage provides a generous amount of dietary fiber, aiding digestion and promoting satiety.
Low in Saturated Fat
This dish uses mustard oil, which is low in saturated fat and rich in heart-healthy unsaturated fats.
Packed with Vitamins
Cabbage and potatoes offer vitamin C, B vitamins, and potassium, while tomatoes add lycopene and antioxidants.
Nose-to-Tail Nutrition
Using the fish head reduces food waste and provides vital micronutrients like calcium and phosphorus from the bones and cartilage.
Frequently asked questions
Large freshwater fish heads like rohu (rui) or catla are ideal — they have plenty of marrow, flesh, and gelatin to enrich the cabbage.
