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A classic Bengali sour fish curry made with tiny Mourala fish. The tangy tamarind gravy, spiced with mustard, creates a light and refreshing dish that's perfect with steamed rice, especially during hot summer days.
For 4 servings
Marinate the Fish
Fry the Fish
Temper the Spices (Phodon)
A classic Bengali sour fish curry made with tiny Mourala fish. The tangy tamarind gravy, spiced with mustard, creates a light and refreshing dish that's perfect with steamed rice, especially during hot summer days.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 235.39 calories per serving with 11.56g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Gravy
Finish the Curry
If Mourala is unavailable, you can use other small freshwater fish like Puti (Swamp Barb) or Tangra.
During summer, you can replace tamarind with thin slices of raw green mango for a seasonal and distinct tangy flavor.
For a slightly thicker and creamier gravy, add 1 tablespoon of poppy seed paste (posto bata) along with the mustard paste.
Add a few pieces of thinly sliced eggplant (begun) or radish (mulo) to the gravy for extra texture and flavor. Fry them lightly before adding to the gravy.
Mourala fish is an excellent source of Omega-3 fatty acids, which are crucial for brain health and reducing inflammation throughout the body.
Since these small fish are eaten whole with their bones, they provide a significant amount of calcium, which is essential for strong bones and teeth.
The use of mustard oil and turmeric powder lends powerful anti-inflammatory benefits to the dish, helping to combat chronic inflammation.
Tamarind, the souring agent in this curry, is known to have mild laxative properties and can help stimulate digestion and relieve constipation.
Mourala Maacher Tok is a traditional Bengali sour curry made with Mourala, a type of small freshwater fish. 'Maach' means fish and 'Tok' means sour. It's a light, tangy curry, typically enjoyed with rice during warmer months.
Yes, it is quite healthy. Mourala fish are rich in Omega-3 fatty acids, protein, and calcium (as they are often eaten whole). The use of mustard oil and spices like turmeric provides anti-inflammatory benefits. It's a relatively low-calorie dish.
One serving of Mourala Maacher Tok contains approximately 180-220 calories, depending on the amount of oil used. It's a light main course option.
Mustard paste can turn bitter if it's overcooked or cooked on high heat. To avoid this, always add it to the pan on low-medium heat with a little water and sauté it for just a minute before adding other liquids.
Absolutely. While Mourala is traditional, this recipe works well with other small, whole fish like Puti (Swamp Barb) or even small prawns.
Store any leftover curry in an airtight container in the refrigerator for up to 2 days. The flavors often deepen overnight. Reheat gently on the stovetop until warm.
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