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A quintessential Bengali fish curry where tender fish are simmered in a sharp, pungent mustard gravy. This authentic dish, known as Shorshe Maach, is a true celebration of Bengal's unique flavors, best enjoyed with hot steamed rice.
For 4 servings
Prepare Mustard Paste & Marinate Fish
Shallow-Fry the Fish
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A quintessential Bengali fish curry where tender fish are simmered in a sharp, pungent mustard gravy. This authentic dish, known as Shorshe Maach, is a true celebration of Bengal's unique flavors, best enjoyed with hot steamed rice.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 459.62 calories per serving with 30.66g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Temper Spices & Cook the Gravy Base
Simmer the Fish Curry
Rest and Serve
Add 2 tablespoons of poppy seeds (posto) or 2 tablespoons of grated coconut along with the mustard seeds while grinding the paste for a thicker, creamier, and milder gravy.
This same gravy works wonderfully with other freshwater fish like Ilish (Hilsa) or Bhetki. You can also use it to make 'Shorshe Chingri' with prawns.
Add 1 tablespoon of plain yogurt (curd) to the gravy after sautéing the mustard paste. Whisk it well and cook for a minute to add a slight tanginess that cuts through the mustard's sharpness.
Lightly fry some small cubes of eggplant (baingan) along with the fish and add them to the gravy to simmer. It's a common and delicious addition.
The fish in this curry is a fantastic source of omega-3 fatty acids, which are essential for reducing inflammation, improving brain function, and supporting cardiovascular health.
Mustard seeds and mustard oil contain compounds like selenium and magnesium, which have powerful anti-inflammatory properties, helping to alleviate symptoms of arthritis and asthma.
Fish provides high-quality lean protein, which is crucial for building and repairing tissues, muscle development, and maintaining overall body function.
The spices used, particularly mustard and chillies, are known to have thermogenic properties that can give a slight boost to your metabolism.
Yes, Sarso Machli can be very healthy. Fish is an excellent source of lean protein and omega-3 fatty acids, which are great for heart and brain health. Mustard oil contains monounsaturated and polyunsaturated fats. However, the dish is moderately high in calories due to the oil, so portion control is key.
A single serving of Sarso Machli (approximately 240g) contains around 350-450 calories. The exact number can vary based on the type of fish and the amount of oil used.
Bitterness is the most common issue and usually happens for two reasons: 1) The mustard seeds were not soaked properly, or 2) The mustard paste was overcooked. Always cook the paste on low heat for just a minute or two, until the raw smell disappears.
While you can use store-bought mustard paste for convenience, the flavor will not be as fresh or authentic as making it from scratch. Freshly ground paste is key to the signature taste of this dish.
Traditionally, freshwater river fish like Rohu, Catla, or the prized Ilish (Hilsa) are used. However, you can also use other firm-fleshed fish like Bhetki (Barramundi) or even sea bass.
Adding a drizzle of raw mustard oil at the end is a classic Bengali finishing touch. It imparts a sharp, pungent aroma and flavor known as 'jhaanj', which is highly characteristic of this dish.