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A classic Assamese dish featuring crispy fried fish simmered in a tangy tomato-based gravy. The signature sourness from tomatoes and lemon, combined with the pungency of mustard oil, makes this a truly unique and flavorful preparation.
Marinate the Fish
Shallow Fry the Fish
Prepare the Tenga Masala Base
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A classic Assamese dish featuring crispy fried fish simmered in a tangy tomato-based gravy. The signature sourness from tomatoes and lemon, combined with the pungency of mustard oil, makes this a truly unique and flavorful preparation.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 230.29 calories per serving with 28.99g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Tomato Gravy
Combine Fish with Gravy
Finish and Garnish
For a more traditional Assamese tang, replace lemon juice with the juice of a Kaji Nemu (Assam Lemon) or add a few pieces of dried Thekera (Garcinia pedunculata) to the gravy while it simmers.
While Rohu is classic, this recipe works well with other freshwater fish like Catla (Bhakua) or even firm saltwater fish like Kingfish (Surmai).
For a slightly different flavor profile, you can add a pinch of panch phoron (Bengali five-spice mix) to the hot oil before adding the onions.
Add a few pieces of fried potato or elephant foot yam (Ool) to the gravy for extra texture and substance.
Rohu fish is a good source of omega-3 fatty acids, which are crucial for maintaining heart health, supporting brain function, and reducing inflammation in the body.
This dish provides high-quality protein from fish, essential for building and repairing tissues, muscle growth, and overall body function.
The use of turmeric (containing curcumin), ginger, and garlic provides powerful anti-inflammatory and antioxidant benefits, helping to combat oxidative stress.
Ingredients like tomatoes (rich in Vitamin C and lycopene), lemon juice, and various spices contribute to a stronger immune system.
One serving of Masor Tenga Bhaja contains approximately 350-400 calories, primarily from the fish (protein and fats) and the mustard oil used for frying.
Yes, it can be a healthy dish. Fish is an excellent source of lean protein and heart-healthy omega-3 fatty acids. The use of spices like turmeric, ginger, and garlic adds anti-inflammatory benefits. To make it healthier, you can reduce the amount of oil used for frying.
Absolutely. While Rohu is traditional, you can use other freshwater fish like Catla or Hilsa. Firm, white-fleshed saltwater fish like pomfret, kingfish, or even tilapia fillets can also be used.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan over low heat, adding a splash of water if the gravy is too thick. Avoid using a microwave as it can make the fish rubbery.
If your gravy is too sour from the tomatoes or lemon juice, you can balance it by adding a pinch of sugar or a small amount of coconut milk. This will cut through the acidity without altering the core flavor too much.