Nol Tenga
A light and tangy Assamese fish curry made with bottle gourd and freshwater fish. This simple, soupy dish gets its signature sourness from tomatoes and is perfect with steamed rice, offering a comforting taste of Northeast India.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Marinate and Fry the Fish
- b.Clean the fish pieces and pat them dry. In a bowl, toss the fish with 1/4 teaspoon of turmeric powder and 1/2 teaspoon of salt. Let it marinate for 10 minutes.
- c.Heat 3 tablespoons of mustard oil in a pan over medium-high heat until it's lightly smoking. Carefully place the fish in the pan and shallow-fry for 2-3 minutes per side until golden. Remove and set aside.
- 2
Step 2
- a.Prepare the Curry Base
- b.In the same pan, add the remaining 1 tablespoon of oil if needed. Reduce heat to medium and add the panch phoran. Let the seeds splutter for about 30 seconds.
- c.Add the chopped onion and sauté for 2-3 minutes until translucent. Stir in the ginger and garlic pastes and cook for another minute until fragrant.
- 3
Step 3
- a.Cook the Vegetables
- b.Add the chopped tomatoes, slit green chilies, the remaining 1/2 teaspoon of turmeric powder, and the remaining 1 teaspoon of salt. Cook for 5-6 minutes, stirring occasionally, until the tomatoes soften and turn mushy.
- c.Add the cubed bottle gourd (nol) and stir to coat with the masala. Pour in 1 cup of water, bring to a simmer, then cover and cook for 8-10 minutes until the bottle gourd is tender.
- 4
Step 4
- a.Simmer and Finish the Curry
- b.Gently slide the fried fish pieces into the curry. Pour in the remaining 2 cups of water and stir gently.
- c.Bring the curry to a boil, then reduce the heat and let it simmer uncovered for 5-7 minutes, allowing the fish to absorb the flavors.
- d.Check for seasoning and adjust salt if necessary. Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving hot with steamed 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 flavor, use mustard oil and heat it until it's slightly smoking to mellow its pungent taste.
- 2Do not over-fry the fish, as it can become dry and tough in the curry. A light golden sear is sufficient.
- 3The consistency of Nol Tenga is meant to be thin and soupy. Adjust the amount of water to your preference.
- 4If your tomatoes are not very sour, you can add a squeeze of lemon juice or a piece of 'thekera' (dried mangosteen) at the end for an extra tangy kick.
- 5Panch Phoran is essential for the unique aroma. If unavailable, a mix of mustard seeds and cumin seeds can be used as a substitute.
Adapt it for your goals.
Sour Agent
For a more traditional Assamese sourness, replace tomatoes with a few pieces of 'thekera' (dried mangosteen) or a generous squeeze of 'kaji nemu' (Assamese lemon) juice at the end.
Vegetable AdditionVegetable Addition
Add 1 medium potato, cubed, along with the bottle gourd for a heartier version of the curry.
Fish TypeFish Type
This curry also works beautifully with other freshwater fish like Catla, Bhokua, or even small river fish.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
The freshwater fish in this curry is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
Hydrating and Low in Calories
Bottle gourd has high water content and is low in calories, making this dish hydrating and suitable for weight management.
Aids Digestion
The light, soupy consistency of the curry, along with spices like ginger, helps in easy digestion and soothes the stomach.
Boosts Immunity
Ingredients like turmeric, garlic, and ginger have anti-inflammatory and antibacterial properties that can help strengthen the immune system.
Frequently asked questions
Nol Tenga is a traditional Assamese fish curry. 'Nol' means bottle gourd and 'Tenga' means sour. It's a light, soupy curry known for its tangy flavor, typically made with freshwater fish.