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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.
Marinate and Fry the Fish
Prepare the Tenga Gravy Base
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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.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 295.98 calories per serving with 28.72g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Garnish
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.
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.
Instead of just fenugreek seeds, you can use 1/2 tsp of 'panch phoron' (Bengali five-spice blend) for a slightly different aromatic profile.
While Rohu is traditional, any firm-fleshed freshwater fish like Catla, Mrigal, or even Tilapia can be used for this recipe.
Fish is a high-quality protein source that is essential for building and repairing tissues, muscle development, and overall body function.
Freshwater fish like Rohu are packed with Omega-3s, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
The soupy, water-based gravy is light on the stomach, aids digestion, and helps in keeping the body hydrated.
The presence of turmeric (curcumin), tomatoes (lycopene), and lemon juice (Vitamin C) provides a powerful dose of antioxidants that help strengthen the immune system.
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.
Yes, it is a very healthy dish. It is low in oil, rich in lean protein and Omega-3 fatty acids from the fish, and packed with antioxidants from tomatoes and turmeric. Its soupy nature also makes it hydrating and easy to digest.
One serving of Pani Tenga Fish (approximately 430g) contains around 350-400 calories. The exact count can vary based on the type of fish and the amount of oil used.
Absolutely. While freshwater fish like Rohu or Catla are traditional, you can use any firm white fish that holds its shape well during cooking. Tilapia, cod, or sea bass are good alternatives.
Bitterness in this curry usually comes from two sources: burning the fenugreek seeds during tempering, or boiling the curry after adding lemon juice. Always sauté fenugreek seeds on low heat until just fragrant, and add lemon juice only after turning off the stove.
Leftover Pani Tenga Fish can be stored 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 rubbery.