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A classic Bengali fish curry where tender Parshe (mullet) fish is simmered in a sharp, pungent mustard gravy. This authentic recipe brings the quintessential taste of Bengal to your table, best enjoyed with hot steamed rice.
For 4 servings
Prepare the Mustard Paste
Marinate and Fry the Fish
A classic Bengali comfort food! Tender fish fillets are marinated in simple spices, dipped in a savory egg batter with onions and chilies, then shallow-fried to a perfect golden crisp. A quick and delicious side for any meal.
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A classic Bengali fish curry where tender Parshe (mullet) fish is simmered in a sharp, pungent mustard gravy. This authentic recipe brings the quintessential taste of Bengal to your table, best enjoyed with hot steamed rice.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 327.94 calories per serving with 26.82g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Temper and Sauté the Spices
Simmer the Curry
Garnish and Serve
If Parshe fish is unavailable, this recipe works wonderfully with other small freshwater fish like Tangra, Pabda, or even small Rohu pieces.
For a slightly thicker and tangier gravy, you can add one finely chopped tomato after sautéing the green chilies and cook until it turns soft before adding the mustard paste.
You can add a few pieces of 'bori' (sun-dried lentil dumplings) by frying them first and adding them to the gravy along with the fish.
For extra heat and a deeper color, add 1/4 teaspoon of Kashmiri red chili powder along with the turmeric powder.
Parshe fish is a good source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish provides high-quality, easily digestible protein that is essential for building and repairing tissues, muscle growth, and overall body function.
Mustard seeds and turmeric powder, key ingredients in the gravy, contain compounds like glucosinolates and curcumin, which are known for their potent anti-inflammatory effects.
One serving of Parshe Maacher Jhal contains approximately 280-350 calories, depending on the amount of oil used and the size of the fish.
Yes, it is a relatively healthy dish. Parshe fish is an excellent source of lean protein and Omega-3 fatty acids. Mustard oil also has health benefits. However, it's best to be mindful of the amount of oil used for a healthier version.
Bitterness in mustard gravy usually comes from three things: 1) Grinding the mustard seeds for too long on high speed, which generates heat. 2) Not using enough water, salt, or green chili while grinding. 3) Overcooking the mustard paste in the pan. Sauté it for no more than a minute on low heat.
Absolutely. This 'jhal' preparation is very versatile and works well with other Bengali favorites like Pabda, Tangra, or even small pieces of Ilish (Hilsa).
The quintessential and best way to enjoy this dish is with a plate of hot, fluffy steamed white rice ('gorom bhaat'), which perfectly complements the pungent gravy.
While it tastes best when served fresh, you can make it a few hours ahead. Reheat it gently on the stovetop over low heat. Avoid microwaving, as it can make the fish tough.