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An authentic Assamese sour curry featuring crispy red lentil fritters (bor) and tender freshwater fish in a light, tangy tomato and mustard oil gravy. This beloved dish from Northeast India is a perfect comfort food, best enjoyed with a plate of hot steamed rice.
Prepare the Lentil Fritters (Bor)
Prepare and Fry the Fish
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An authentic Assamese sour curry featuring crispy red lentil fritters (bor) and tender freshwater fish in a light, tangy tomato and mustard oil gravy. This beloved dish from Northeast India is a perfect comfort food, best enjoyed with a plate of hot steamed rice.
This indian recipe takes 60 minutes to prepare and yields 4 servings. At 536.43 calories per serving with 36.22g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Make the Tenga Gravy
Simmer and Finish the Curry
Serving
Omit the fish entirely to make a delicious 'Boror Tenga'. The lentil fritters in the tangy gravy are a star on their own.
For a more traditional sour taste, replace tomatoes and lemon with a few pieces of 'thekera' (dried Garcinia pedunculata) or a tablespoon of tamarind pulp dissolved in water.
Incorporate chunks of potato or bottle gourd into the gravy. Add them after sautéing the onions and cook until tender before adding the fish.
You can make the 'bor' using a mix of masur dal and chana dal for a firmer, nuttier fritter.
This dish combines protein from two great sources: masur dal (red lentils) and fish. Protein is essential for muscle repair, immune function, and overall body maintenance.
The use of freshwater fish like Rohu provides a good amount of Omega-3 fatty acids, which are crucial for brain health and reducing inflammation in the body.
Spices used in the curry, such as ginger, and the components of panch phoron (like fennel and fenugreek seeds), are known to aid digestion and improve gut health.
Lentils are a good source of iron, folate, and magnesium, which are vital for energy production, red blood cell formation, and nerve function.
'Tenga' is the Assamese word for 'sour'. It refers to a category of light, tangy curries that are a staple in Assamese cuisine, known for their refreshing taste.
It's a moderately healthy dish. The lentils and fish provide excellent protein and omega-3 fatty acids. The gravy is light and water-based. However, the fritters are deep-fried, which adds to the calorie and fat content. It can be enjoyed as part of a balanced diet.
One serving of Masur Dailor Boror Tenga contains approximately 550-600 calories, primarily from the lentils, fish, and oil used for frying.
Yes, absolutely. While Rohu is traditional, any firm freshwater fish like Catla, Hilsa, or even tilapia will work well in this recipe.
Yes, for a lower-fat version, you can try making the bor in an air fryer. Brush them with a little oil and air fry at 180°C (350°F) for 12-15 minutes, flipping halfway, until golden and crisp. They may have a slightly different texture than the deep-fried version.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Note that the fritters will soften considerably upon refrigeration. Reheat gently on the stovetop.