Masor Tenga
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.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Marinate and Fry the Fish
- b.Clean the fish steaks and pat them completely dry with a paper towel. This prevents oil from splattering.
- c.In a mixing bowl, gently rub the fish pieces with 0.5 tsp of turmeric powder and 0.5 tsp of salt, ensuring an even coating.
- d.Heat the mustard oil in a wide pan or kadai over medium-high heat until it is very hot and just begins to smoke. This step is crucial to remove the oil's raw pungency.
- e.Carefully slide the marinated fish into the hot oil. Shallow fry for 2-3 minutes per side until they are light golden brown. Do not overcrowd the pan; fry in batches if necessary.
- f.Remove the fried fish with a slotted spoon and set aside on a plate.
- 2
Step 2
- a.Prepare the Tenga Gravy
- b.In the same pan with the remaining oil, reduce the heat to medium. Add the panch phoran and let the seeds crackle for about 30 seconds until fragrant.
- c.Add the finely chopped onion and slit green chilies. Sauté for 3-4 minutes until the onions turn soft and translucent.
- d.Add the chopped tomatoes, the remaining 0.5 tsp of turmeric powder, and the remaining 1 tsp of salt. Mix well.
- e.Cook for 6-8 minutes, stirring occasionally, until the tomatoes break down completely, become mushy, and you see oil separating from the mixture at the edges.
- 3
Step 3
- a.Simmer the Curry
- b.Pour in 3 cups of warm water and stir everything together. Bring the gravy to a rolling boil over high heat.
- c.Once boiling, reduce the heat to a medium-low simmer. Gently place the fried fish pieces back into the pan.
- d.Let the curry simmer for 5-7 minutes, allowing the fish to absorb the tangy flavors. Avoid vigorous stirring to prevent the delicate fish from breaking apart.
- 4
Step 4
- a.Finish and Serve
- b.Turn off the heat completely. Wait for about a minute, then stir in the fresh lemon juice.
- c.Garnish with freshly chopped coriander leaves.
- d.Let the Masor Tenga rest for at least 5 minutes for the flavors to meld before serving.
- e.Serve hot with a side of steamed white rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic taste, use fresh river fish like Rohu or Catla.
- 2Heating mustard oil to its smoking point is essential to mellow its pungent flavor.
- 3Do not over-fry the fish, as it can become tough. A light golden color is perfect.
- 4Always add lemon juice after turning off the heat to preserve its fresh aroma and prevent bitterness.
- 5This curry is meant to have a thin, soupy consistency ('patla jul'). Avoid reducing the gravy too much.
Adapt it for your goals.
Souring Agent
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.
With VegetablesWith Vegetables
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.
Herb VariationHerb Variation
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.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
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.
Excellent Source of Lean Protein
Fish provides high-quality lean protein, essential for building and repairing tissues, muscle growth, and maintaining overall body function.
Aids Digestion
The light, soupy consistency and minimal use of heavy spices make Masor Tenga easy on the stomach and beneficial for digestion.
Boosts Immunity
Ingredients like turmeric, tomatoes (rich in Vitamin C and lycopene), and lemon juice contribute antioxidants that help strengthen the immune system.
Frequently asked questions
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.