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A classic Assamese tangy fish curry, light and refreshing. Tender pieces of Rohu fish are simmered in a flavorful tomato and lemon-based gravy, known as 'jul', perfect with steamed rice for a comforting meal.
Marinate and Fry the Fish
Prepare the Tenga Gravy
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A classic Assamese tangy fish curry, light and refreshing. Tender pieces of Rohu fish are simmered in a flavorful tomato and lemon-based gravy, known as 'jul', perfect with steamed rice for a comforting meal.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 287.6 calories per serving with 24.54g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Serve
For a more traditional flavor, replace tomato and lemon with 2-3 pieces of dried 'Thekera' (Garcinia pedunculata). Soak it in warm water for 15 minutes and add it along with its water in Step 3.
Add 1 cup of diced bottle gourd (lau) or ridge gourd (jika) along with the tomatoes in Step 2. Cook until the vegetables are tender before adding water.
For a different aroma, add a few torn kaffir lime leaves or a stalk of bruised lemongrass along with the water when simmering the curry.
The use of river fish like Rohu makes this curry an excellent source of Omega-3s, which are crucial for brain health and reducing inflammation.
Fish provides high-quality lean protein, essential for building and repairing tissues, muscle growth, and maintaining overall body function.
The light, soupy consistency and minimal use of heavy spices make Masor Tenga easy on the stomach and beneficial for digestion.
Ingredients like turmeric, tomatoes (rich in Vitamin C and lycopene), and lemon juice contribute antioxidants that help strengthen the immune system.
Masor Tenga is a signature dish from Assam, India. 'Masor' means fish and 'Tenga' means sour. It's a light, tangy fish curry characterized by its thin, soupy gravy and refreshing taste, typically enjoyed with rice.
Yes, it is considered a very healthy dish. It's low in fat, rich in lean protein and omega-3 fatty acids from the fish, and uses minimal spices. The water-based gravy makes it light and easy to digest.
One serving of Masor Tenga (approximately 375g) contains around 300-350 calories, depending on the type of fish and amount of oil used. It's a relatively low-calorie main course.
Absolutely. While Rohu and Catla are traditional, you can use other firm, freshwater fish steaks. Even sea fish like mackerel or kingfish can be used, though it will alter the taste slightly.
If your tomatoes aren't very sour, you can increase the tanginess by adding a little more fresh lemon juice at the end. You can also add a teaspoon of tamarind pulp (dissolved in water) during the cooking process for a deeper sour flavor.
Leftover Masor Tenga can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat until just warmed through. Avoid microwaving, as it can make the fish rubbery.