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A simple, rustic Assamese delicacy of mashed fish mixed with pungent mustard oil, sharp onions, and fresh herbs. It's a flavorful and quick side dish that pairs perfectly with steamed rice, embodying the soulful flavors of Assam.
For 4 servings
Boil the Fish
Debone and Flake the Fish
Prepare the Aromatic Base
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A simple, rustic Assamese delicacy of mashed fish mixed with pungent mustard oil, sharp onions, and fresh herbs. It's a flavorful and quick side dish that pairs perfectly with steamed rice, embodying the soulful flavors of Assam.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 231.79 calories per serving with 23.44g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Serve
Instead of boiling, grill or roast the fish over an open flame or in an oven until cooked through. This imparts a delicious smoky aroma and is a very popular variation.
Mix in one mashed boiled potato (Aloo Pitika style) or a roasted and mashed tomato (Bilahi Pitika style) for extra flavor and a different texture.
For a more intense, authentic Assamese flavor, add a tablespoon of finely chopped sawtooth coriander (maan dhaniya) along with or instead of regular coriander leaves.
Fish is an excellent source of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting a healthy cardiovascular system.
This dish provides a significant amount of high-quality, easily digestible protein from the fish, essential for muscle repair, growth, and overall body function.
The pungent mustard oil, raw onions, and turmeric contain compounds like glucosinolates and quercetin that have natural anti-inflammatory and antibacterial properties.
Masor Pitika is a traditional, rustic side dish from the Indian state of Assam. It consists of boiled or roasted fish that is deboned and mashed with raw onion, green chilies, fresh coriander, and pungent mustard oil.
Yes, it is a very healthy dish. It's rich in high-quality protein and omega-3 fatty acids from the fish, involves minimal cooking, and uses fresh, raw ingredients, preserving their nutrients.
A typical serving of Masor Pitika contains approximately 230-260 calories, primarily from the fish and mustard oil. It's a relatively low-calorie, nutrient-dense side dish.
Absolutely. While Rohu or Catla are traditional choices, any firm, freshwater fish works well. You can also use saltwater fish like mackerel or even canned tuna (in oil, drained) for a quick version.
For the authentic Assamese taste, raw pungent mustard oil is essential and non-negotiable. Using any other oil will result in a completely different dish. Do not heat the mustard oil before adding it.
It is best served immediately with hot steamed rice. It forms a classic Assamese meal when paired with 'dal' (lentil soup) and 'khar' (an alkaline dish).