Pabda Maacher Jhal
A classic Bengali fish curry where tender Pabda fish is simmered in a fiery mustard and chili gravy. This dish captures the essence of Bengali cuisine with its bold, pungent flavors, and is best enjoyed with a plate of hot steamed rice.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Prepare the Mustard Paste
- b.Soak the black mustard seeds and poppy seeds in 3-4 tablespoons of warm water for 15 minutes. This helps in grinding them to a fine paste.
- c.In a grinder jar, combine the soaked seeds (with their water), 2 green chillies, and a pinch of salt. Grind to a very smooth paste. Set aside.
- 2
Step 2
- a.Marinate and Fry the Fish
- b.Gently wash the Pabda fish and pat them completely dry with paper towels. This is crucial to minimize oil spluttering.
- c.In a bowl, marinate the fish with 0.5 tsp of salt and 0.5 tsp of turmeric powder, ensuring each piece is well-coated.
- d.Heat 4 tbsp of mustard oil in a wide pan or kadai over medium-high heat until it's lightly smoking. This mellows the oil's pungency.
- e.Carefully slide the marinated fish into the hot oil. Be cautious as it will splutter. Cover with a lid or splatter guard.
- f.Shallow fry for 1-2 minutes on each side until lightly golden. Do not overcook or make it crispy. Gently remove the fish and set aside.
- 3
Step 3
- a.Temper the Spices and Sauté Aromatics
- b.In the same oil, reduce the heat to medium. Add the nigella seeds and let them sizzle for about 30 seconds.
- c.Add the 3 slit green chillies and sauté for another 30 seconds.
- d.Add the finely chopped tomato and cook for 3-4 minutes, stirring occasionally, until it turns soft and pulpy.
- 4
Step 4
- a.Cook the Gravy
- b.Lower the heat and add the remaining 1 tsp of turmeric powder and the Kashmiri red chilli powder. Stir for 30 seconds.
- c.Add the prepared mustard paste to the pan. Sauté on low heat for only 1-2 minutes, stirring continuously. This step is vital; overcooking will make the gravy bitter.
- d.Pour in 1.5 cups of warm water and the remaining 1 tsp of salt. Stir everything together well.
- e.Bring the gravy to a rolling boil over medium heat.
- 5
Step 5
- a.Simmer the Fish and Finish
- b.Once the gravy is boiling, gently slide the fried fish pieces into the pan.
- c.Reduce the heat to low, cover the pan, and let the fish simmer for 5-6 minutes. This allows the fish to absorb the flavors of the gravy.
- d.Turn off the heat. For an authentic touch, you can drizzle 1 tsp of raw mustard oil over the curry.
- e.Garnish with freshly chopped coriander leaves. Let the curry rest for 5 minutes before serving.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pabda fish is notorious for spluttering. Ensure the fish is patted completely dry before marinating and use a splatter guard or a lid while frying.
- 2For a smoother paste, soak the mustard and poppy seeds in warm water for 15-20 minutes before grinding.
- 3Never overcook the mustard paste in the hot oil. A quick sauté for 1-2 minutes on low heat is enough to cook off the raw taste without it turning bitter.
- 4Using authentic cold-pressed mustard oil is key to the flavor. Heat it until it's lightly smoking to mellow its initial pungency before adding any ingredients.
- 5For a final flourish of authentic flavor, drizzle a teaspoon of raw mustard oil over the curry just before serving.
- 6The consistency of a 'jhal' is typically thin. Adjust the amount of warm water to achieve your desired gravy thickness.
Adapt it for your goals.
Different Fish
This recipe works wonderfully with other small, freshwater fish like Parshe, Tangra, or even small Rohu pieces.
With VegetablesWith Vegetables
Add a few fried eggplant (begun) slices or potato wedges to the gravy along with the fish for a more substantial meal.
Creamier GravyCreamier Gravy
For a milder, creamier version known as 'Doi Shorshe Pabda', whisk 3-4 tablespoons of plain yogurt into the mustard paste before adding it to the pan. Cook on very low heat to prevent curdling.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Pabda fish is a freshwater fish rich in Omega-3s, which are essential for brain health, reducing inflammation, and supporting a healthy heart.
Excellent Source of Lean Protein
Fish provides high-quality lean protein necessary for muscle building, tissue repair, and overall body function.
Heart-Healthy Fats
Mustard oil, a staple in Bengali cooking, is high in monounsaturated and polyunsaturated fats (MUFA and PUFA), which can help lower bad cholesterol levels.
Anti-inflammatory Properties
Both mustard seeds and turmeric contain compounds with potent anti-inflammatory benefits, which can help combat chronic inflammation in the body.
Frequently asked questions
One serving of Pabda Maacher Jhal (about 2 pieces of fish with gravy) contains approximately 350-450 calories. This is an estimate and can vary based on the size of the fish and the amount of oil used.