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A fiery Bengali fish curry where tender Pabda fish is simmered in a pungent, spicy mustard gravy. This classic dish is a true taste of Bengal, best enjoyed with steamed rice.
Marinate Fish & Prepare Paste
Fry the Fish
A fiery Bengali fish curry where tender Pabda fish is simmered in a pungent, spicy mustard gravy. This classic dish is a true taste of Bengal, best enjoyed with steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 349.72 calories per serving with 23.09g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Temper & Build the Gravy
Simmer the Curry
Finish and Serve
For a less pungent curry, use a mix of yellow and black mustard seeds, or use only yellow mustard seeds.
Add 1 tablespoon of whisked yogurt along with the mustard paste. This not only adds a slight tang and creaminess but also helps prevent the mustard from turning bitter.
This recipe works well with other small, freshwater fish like Parshe, Tangra, or even with steaks of larger fish like Rohu or Katla.
You can add a few thinly sliced potatoes and fry them until golden before making the gravy. Add them back to the curry to simmer along with the fish.
Pabda fish is a great source of omega-3 fatty acids, which are essential for brain health, reducing inflammation, and lowering the risk of heart disease.
The key ingredients, mustard seeds and turmeric, contain compounds like curcumin and allyl isothiocyanate, which have potent anti-inflammatory effects that can help protect the body against chronic diseases.
The capsaicin in green chilies and the pungent compounds in mustard can provide a temporary boost to your metabolism, aiding in calorie burning.
Fish is an excellent source of high-quality lean protein, which is crucial for building and repairing tissues, muscle development, and overall body function.
Pabda Macher Jhal is a traditional Bengali fish curry. 'Macher' means fish and 'Jhal' means spicy or hot. It features the delicate Pabda fish cooked in a pungent and spicy gravy made primarily from ground mustard seeds.
Bitterness in mustard gravy usually happens for two reasons: over-grinding the mustard seeds, which releases bitter compounds, or over-cooking the mustard paste in the pan. Sauté the paste for no more than 60-90 seconds on low heat.
Yes, absolutely. While Pabda is traditional, you can use other freshwater fish like Parshe, Tangra, or even small pieces of Rohu (Rohu) or Catla. The cooking time may vary slightly depending on the fish.
Store any leftover Pabda Macher Jhal in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat until just warmed through. Avoid microwaving as it can make the fish tough.
Yes, it can be a healthy dish. Pabda fish is an excellent source of lean protein and omega-3 fatty acids. Mustard oil contains healthy monounsaturated and polyunsaturated fats. However, the dish can be high in calories due to the oil, so enjoy it in moderation as part of a balanced diet.
A single serving of Pabda Macher Jhal (one piece of fish with gravy) contains approximately 320-380 calories. The exact number can vary based on the size of the fish and the amount of oil used in cooking.
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