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A fiery and pungent Bengali fish curry where tender Parshe (mullet) fish is simmered in a sharp mustard paste gravy. This classic dish, tempered with nigella seeds and green chilies, is a true taste of Bengal.
Marinate the Fish
Prepare the Mustard Paste
Shallow-Fry the Fish
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A fiery and pungent Bengali fish curry where tender Parshe (mullet) fish is simmered in a sharp mustard paste gravy. This classic dish, tempered with nigella seeds and green chilies, is a true taste of Bengal.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 363.38 calories per serving with 26.31g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Temper and Sauté the Paste
Simmer the Curry
Garnish and Serve
For a slight tang, add one finely chopped tomato to the pan after the nigella seeds splutter. Cook until soft before adding the mustard paste.
Lightly fry a few small pieces of eggplant (brinjal) and add them to the gravy along with the fish for extra texture and flavor.
For a richer, creamier gravy, you can add 1 tablespoon of well-whisked plain yogurt (curd) to the mustard paste while grinding. This also helps to balance the pungency.
Parshe fish is an excellent source of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting cardiovascular function.
Fish provides high-quality lean protein, which is essential for muscle repair, building tissues, and maintaining a healthy metabolism.
Mustard seeds and turmeric powder contain compounds like glucosinolates and curcumin, respectively, which have potent anti-inflammatory effects that can help protect the body against chronic diseases.
One serving of Parshe Macher Jhal contains approximately 380-420 calories, primarily depending on the amount of oil used for frying and the specific fat content of the fish.
Yes, it can be a healthy dish. Parshe fish is a good source of lean protein and omega-3 fatty acids. Mustard oil has beneficial monounsaturated fats. However, the dish is moderately high in calories due to the oil. To make it healthier, you can reduce the amount of oil.
Bitterness in mustard gravy usually comes from two things: over-grinding the mustard seeds, which releases bitter compounds, or over-cooking the paste. Sauté the mustard paste on low heat for no more than a minute before adding water. Grinding it with a pinch of salt and green chilies also helps cut the bitterness.
Absolutely. While Parshe (Mullet) is traditional, this 'jhal' preparation works wonderfully with other small to medium-sized freshwater fish like Pabda, Tangra, or even small pieces of Rohu or Catla.
It is highly recommended to make the mustard paste fresh, as it can become bitter and lose its pungent aroma if stored for too long. If you must prepare it ahead, store it in an airtight container in the refrigerator for a maximum of a few hours.