Pani Tenga Fish
A light Assamese fish curry with a clean, tangy broth made from tomatoes and lemon. It cooks quickly, lets the fish stay tender, and tastes best with plain steamed rice on the side.
For 4 servings
- prep · ~10 min
Season the fish pieces.
Rub the fish with turmeric powder and a little of the salt. Set aside for 10 minutes while you prepare the other ingredients.
- fry · ~5 min
Lightly fry the fish.
1.Heat mustard oil in a pan until it just begins to smoke lightly, then lower the heat.2.Add the fish pieces in a single layer.3.Fry both sides gently until lightly sealed and pale golden, about 2 minutes per side.4.Remove the fish carefully to a plate.TIPDo not overfry the fish or it may turn firm in the thin gravy. - saute · ~5 min
Cook the tomatoes.
1.In the same pan, keep about 1 tablespoon oil.2.Add the chopped tomatoes and green chili.3.Cook over medium heat until the tomatoes soften and start to break down.4.Stir in the remaining salt. - boil · ~4 min
Make the light tangy broth.
Pour in the water and bring it to a gentle boil. Simmer for 3 to 4 minutes so the tomato flavor moves into the broth.
- simmer · ~6 min
Simmer the fish in the broth.
Slide the fried fish into the pan and simmer gently for 5 to 6 minutes, until the fish is cooked through and the broth tastes light and tangy.
TIPKeep the heat low and avoid stirring hard; shake the pan gently so the fish pieces stay whole. - garnish · ~1 min
Finish with lemon juice and coriander leaves.
Turn off the heat, stir in the lemon juice, and scatter the coriander leaves on top.
- serve
Serve hot with plain steamed rice.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Heat the mustard oil until it just smokes, then lower the flame to tame its raw pungency before frying the fish.
- 2Pat the fish dry before rubbing with turmeric and salt so it seals quickly instead of steaming in the pan.
- 3Only lightly fry the fish; it should be pale golden, not crisp, since it cooks again in the broth.
- 4Let the tomatoes soften fully and turn pulpy before adding water, or the broth will taste flat and watery.
- 5Add the lemon juice only after switching off the heat to keep the sourness bright and fresh.
- 6Shake the pan gently after adding the fish rather than stirring with a spoon, so the pieces do not break.
- 7This curry tastes best fresh, but if reheating, warm it very gently and avoid boiling to keep the fish tender.
Adapt it for your goals.
More-tangy
Increase the tomato slightly or finish with a bit more lemon juice if you prefer a sharper, more pronounced tenga profile.
less spicyLess-spicy
Use one slit green chili or remove the chilies before serving for a gentler broth that keeps the dish family-friendly.
rohu versionRohu-version
Make it with rohu or other firm river fish for a more traditional Assamese-style texture that stays intact in the light gravy.
no corianderNo-coriander
Skip the coriander leaves if you want the tomato-lemon broth to taste even cleaner and closer to the fish-forward base.
Why this is on our healthy list.
Light Yet Satisfying
The thin tomato-based broth keeps the curry light while the fish makes it filling enough for a simple rice meal.
Good Source of Protein
Fish provides quality protein, making this dish a nourishing option without relying on heavy gravies or cream.
Tomato and Lemon Freshness
Tomato and fresh lemon juice bring acidity and plant compounds that add brightness without making the dish rich.
Frequently asked questions
Use a firm fish that will not fall apart easily, especially river fish like rohu or similar medium-cut pieces.
