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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.
Prepare the Mustard Paste
Marinate and Fry the Fish
Temper the Spices and Sauté Aromatics
A classic Bengali comfort food! Tender fish fillets are marinated in simple spices, dipped in a savory egg batter with onions and chilies, then shallow-fried to a perfect golden crisp. A quick and delicious side for any meal.
A beloved Bengali classic, this dish features tiny freshwater fish marinated in simple spices and fried to a perfect crisp. It's the ultimate comfort food, best enjoyed with hot steamed rice and dal.
A classic Bengali delicacy where tender prawns are steamed in a pungent, creamy paste of mustard seeds, poppy seeds, and coconut. This 'bhapa' preparation is incredibly flavorful and best enjoyed with hot steamed rice.
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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.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 350.57 calories per serving with 25.05g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Gravy
Simmer the Fish and Finish
This recipe works wonderfully with other small, freshwater fish like Parshe, Tangra, or even small Rohu pieces.
Add a few fried eggplant (begun) slices or potato wedges to the gravy along with the fish for a more substantial meal.
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.
Pabda fish is a freshwater fish rich in Omega-3s, which are essential for brain health, reducing inflammation, and supporting a healthy heart.
Fish provides high-quality lean protein necessary for muscle building, tissue repair, and overall body function.
Mustard oil, a staple in Bengali cooking, is high in monounsaturated and polyunsaturated fats (MUFA and PUFA), which can help lower bad cholesterol levels.
Both mustard seeds and turmeric contain compounds with potent anti-inflammatory benefits, which can help combat chronic inflammation in the body.
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.
Yes, it can be a very healthy dish. Pabda fish is an excellent source of lean protein and omega-3 fatty acids, which are great for heart and brain health. Mustard oil contains healthy monounsaturated fats. To make it healthier, you can be mindful of the amount of oil and salt used.
Bitterness in mustard gravy usually happens for two reasons: over-grinding the seeds without enough water, or over-cooking the paste in the pan. Always grind the seeds to a very smooth paste with sufficient water, and sauté the paste on low heat for no more than 1-2 minutes.
Yes, you can use yellow mustard seeds. The flavor will be slightly milder and less pungent compared to black mustard seeds, which is a good option if you prefer a less intense mustard flavor.
Pabda is a delicate fish. To prevent it from breaking, handle it gently. Fry it lightly until just golden, not crispy. When adding it to the gravy, slide it in carefully and avoid stirring vigorously. A gentle swirl of the pan is usually enough.
Fish curries are best enjoyed fresh. However, you can make the gravy base ahead of time and store it in the refrigerator. When ready to eat, heat the gravy, bring it to a boil, and then add the freshly fried fish and simmer for 5-6 minutes.