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A classic Bengali fish curry with a pungent, tangy mustard gravy. Tender fish pieces are simmered in a vibrant yellow sauce made from freshly ground mustard seeds, turmeric, and green chilies. A true taste of Bengal, best enjoyed with steamed rice.
Prepare Fish and Mustard Base
Create the Mustard Paste
Shallow Fry the Fish
A classic Bengali fish curry with a pungent, tangy mustard gravy. Tender fish pieces are simmered in a vibrant yellow sauce made from freshly ground mustard seeds, turmeric, and green chilies. A true taste of Bengal, best enjoyed with steamed rice.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 406.72 calories per serving with 31.04g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Gravy
Simmer and Finish
While Rohu or Catla are traditional, you can also use Bhetki (Barramundi) or even firm white fish fillets like cod or tilapia for a different texture.
For a thicker gravy, reduce the amount of water to 1 cup or add a tablespoon of cashew paste along with the mustard paste.
Add lightly fried potato wedges or eggplant (baingan) pieces to the gravy along with the fish for a more wholesome curry.
To reduce the heat, deseed the green chilies before grinding them or use fewer chilies. You can also use yellow mustard seeds for a less pungent flavor.
The fish in this curry is a fantastic source of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting a healthy cardiovascular system.
Mustard seeds, the star ingredient, contain compounds like selenium and magnesium, which have powerful anti-inflammatory effects that can benefit overall health.
Fish provides high-quality lean protein, essential for building and repairing tissues, muscle development, and promoting a feeling of fullness.
The pungent properties of mustard can stimulate the production of digestive juices, aiding in better digestion and nutrient absorption.
One serving of Sarson Machli contains approximately 380-450 calories, primarily depending on the type of fish and the quantity of oil used in preparation.
Yes, Sarson Machli is a healthy dish. Fish is an excellent source of lean protein and heart-healthy omega-3 fatty acids. Mustard seeds possess anti-inflammatory properties. When made with a moderate amount of mustard oil, it's a nutritious and balanced meal.
Bitterness usually occurs for two reasons: not soaking the mustard seeds long enough, or overcooking the paste. Ensure you soak the seeds for at least 30 minutes and only sauté the ground paste for 1-2 minutes on low heat before adding liquids.
You can, but the flavor profile will change. Yellow mustard seeds are much milder. For the authentic, pungent taste of Bengali Sarson Machli, black or brown mustard seeds are highly recommended.
Sarson Machli is best enjoyed the traditional way, with a plate of hot, fluffy steamed white rice. The plain rice is the perfect canvas for the bold and tangy flavors of the mustard gravy.
Yes, you can. In fact, like many curries, the flavors of Sarson Machli often deepen and improve overnight. Store it in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop.
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