Pani Tenga Fish
A light and tangy fish curry from Assam, featuring tender fish simmered in a soupy tomato-based broth. This refreshing dish, known as Masor Tenga, is a staple in Assamese cuisine and comes together quickly for a comforting, soulful meal.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Marinate and Fry the Fish
- b.Clean the fish pieces thoroughly and pat them completely dry with a paper towel. This prevents oil from splattering.
- c.In a mixing bowl, gently rub the fish pieces with 1/2 tsp of turmeric powder and 1/2 tsp of salt, ensuring they are evenly coated. Let it marinate for 10-15 minutes.
- d.Heat mustard oil in a wide pan or kadai over medium-high heat. Wait until the oil is very hot and you see faint white smoke rising. This step is crucial to cook off the raw, pungent smell of the mustard oil.
- e.Carefully slide the marinated fish into the hot oil. Fry for about 2-3 minutes per side until they are light golden brown. Do not overcook. Fry in batches if necessary to avoid overcrowding the pan.
- f.Once fried, remove the fish pieces and set them aside on a plate.
- 2
Step 2
- a.Prepare the Tenga Gravy Base
- b.In the same pan with the remaining oil, lower the heat to medium.
- c.Add the fenugreek seeds and let them sizzle for about 20-30 seconds until they become fragrant. Be careful not to burn them, as they can turn bitter.
- d.Add the slit green chilies and sauté for another 30 seconds.
- e.Add the finely chopped tomatoes, the remaining 1/2 tsp of turmeric powder, and the remaining 1 tsp of salt. Stir well.
- f.Cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and become soft and pulpy. You can use the back of your spoon to mash them slightly.
- 3
Step 3
- a.Simmer the Curry
- b.Pour 3 cups of warm water into the pan and stir everything together. Increase the heat to high and bring the gravy to a rolling boil.
- c.Once boiling, gently place the fried fish pieces into the gravy.
- d.Reduce the heat to a medium-low, and let the curry simmer for 5-7 minutes. This allows the fish to absorb the tangy flavors of the broth. The consistency should remain thin and soupy, true to its name 'Pani Tenga'.
- 4
Step 4
- a.Finish and Garnish
- b.Turn off the heat completely. Wait for about a minute, then stir in the fresh lemon juice. Adding it off the heat preserves its fresh flavor and prevents any bitterness.
- c.Garnish with freshly chopped coriander leaves.
- d.Let the curry rest for at least 5 minutes before serving. This helps the flavors to meld together beautifully.
- e.Serve hot with steamed rice for an authentic Assamese meal.
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, always use mustard oil and heat it properly until it's lightly smoking before adding any ingredients.
- 2The key to this dish is its 'tenga' or sourness. Adjust the amount of lemon juice or other souring agents to your personal preference.
- 3Do not over-fry or over-boil the fish, as it can become tough and break apart in the curry.
- 4This curry is meant to be light and soupy ('pania'). Avoid any attempt to thicken the gravy with flour or cornstarch.
- 5For a deeper flavor, you can add a pinch of sugar to balance the tanginess of the tomatoes and lemon.
Adapt it for your goals.
Souring Agent
For a more traditional Assamese flavor, replace lemon juice with soaked and mashed 'thekera' (Garcinia pedunculata) or pieces of 'outenga' (elephant apple). Raw mango can also be used when in season.
Vegetable AdditionVegetable Addition
You can add sliced potatoes or bottle gourd (lauki) to the gravy. Add them after sautéing the tomatoes and cook until they are tender before adding the fish.
TemperingTempering
Instead of just fenugreek seeds, you can use 1/2 tsp of 'panch phoron' (Bengali five-spice blend) for a slightly different aromatic profile.
Fish TypeFish Type
While Rohu is traditional, any firm-fleshed freshwater fish like Catla, Mrigal, or even Tilapia can be used for this recipe.
Why this is on our healthy list.
Excellent Source of Lean Protein
Fish is a high-quality protein source that is essential for building and repairing tissues, muscle development, and overall body function.
Rich in Omega-3 Fatty Acids
Freshwater fish like Rohu are packed with Omega-3s, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Light and Hydrating
The soupy, water-based gravy is light on the stomach, aids digestion, and helps in keeping the body hydrated.
Boosts Immunity
The presence of turmeric (curcumin), tomatoes (lycopene), and lemon juice (Vitamin C) provides a powerful dose of antioxidants that help strengthen the immune system.
Frequently asked questions
Masor Tenga, which translates to 'sour fish curry', is a signature dish from the state of Assam in India. It's known for its light, soupy consistency and distinct tangy flavor, making it a refreshing and comforting meal, especially during hot weather.