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A quintessential Bengali delicacy, this dish features tender Pabda fish simmered in a sharp, pungent mustard seed gravy. The heat from green chilies and the unique aroma of mustard oil make this a truly unforgettable meal, best enjoyed with steamed rice.
For 4 servings
Marinate the Fish
Prepare the Mustard Paste
Fry the Fish
A quintessential Bengali delicacy, this dish features tender Pabda fish simmered in a sharp, pungent mustard seed gravy. The heat from green chilies and the unique aroma of mustard oil make this a truly unforgettable meal, best enjoyed with steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 348.6 calories per serving with 24.76g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Gravy
Simmer the Curry
Finish and Serve
If Pabda is unavailable, you can make this curry with other freshwater fish like Tangra, Parshe, or even small pieces of Bhetki (Barramundi).
For a milder and creamier gravy, you can add 2 tablespoons of fresh coconut paste or cashew paste along with the mustard paste.
To balance the sharpness of the mustard, whisk 2 tablespoons of plain yogurt and add it to the gravy after the mustard paste has been sautéed. Cook on low heat to prevent curdling.
Pabda fish is a great source of Omega-3 fatty acids, which are crucial for maintaining cardiovascular health, reducing inflammation, and supporting brain function.
This dish provides high-quality lean protein from the fish, essential for muscle building, tissue repair, and overall body function.
Mustard seeds, mustard oil, and turmeric contain compounds like allyl isothiocyanate and curcumin, which have potent anti-inflammatory effects that can help combat chronic inflammation.
One serving of Pabda Macher Shorshe Jhal contains approximately 340-380 calories, primarily from the fish (protein and fats) and the mustard oil.
Yes, it can be a healthy dish. Pabda fish is an excellent source of lean protein and Omega-3 fatty acids, which are beneficial for heart and brain health. Mustard oil also contains healthy monounsaturated and polyunsaturated fats. However, it is a rich dish, so portion control is recommended.
Bitterness in mustard paste usually occurs for three reasons: 1) Not soaking the seeds long enough, 2) Over-grinding the seeds, which generates heat, or 3) Over-cooking the paste in the pan. Always grind with salt and green chili, use a little water, and sauté it for no more than a minute.
You can, but it will result in a much sharper and more pungent gravy. The combination of black and yellow mustard seeds provides a balanced flavor, with the yellow seeds lending a milder, slightly sweet note.
Store any leftover curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat. Avoid using a microwave as it can make the fish tough and rubbery.
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