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A classic Bengali fish curry where tender fish pieces are simmered in a sharp, pungent mustard gravy. This authentic 'Shorshe Maach' is a delight for seafood lovers, best enjoyed with steamed rice.
For 4 servings
Marinate the Fish & Prepare Mustard Paste
Shallow Fry the Fish
A classic Bengali fish curry where tender fish pieces are simmered in a sharp, pungent mustard gravy. This authentic 'Shorshe Maach' is a delight for seafood lovers, best enjoyed with steamed rice.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 354.68 calories per serving with 31.32g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Prepare the Gravy Base
Combine and Simmer
Garnish and Serve
Add 2 tablespoons of soaked poppy seeds (posto) while grinding the mustard paste for a thicker, creamier, and milder gravy.
Whisk 2-3 tablespoons of plain yogurt (curd) and add it to the gravy after the tomato puree has cooked. Cook on low heat to prevent curdling. This adds a pleasant tang and mellows the pungency.
Add pan-fried potato wedges or slices of eggplant (begun) to the curry along with the fish for a more substantial meal.
This curry is traditionally made with freshwater fish like Hilsa (Ilish) or Bhetki (Barramundi). Feel free to use other firm-fleshed fish.
The fish in this dish is a prime source of Omega-3s, which are essential for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish provides high-quality, easily digestible protein necessary for building and repairing tissues, muscle growth, and overall body function.
Both mustard seeds and turmeric powder contain compounds like selenium and curcumin, which have potent anti-inflammatory effects that can help manage chronic conditions.
The pungent compounds in mustard seeds and chilies can give a temporary boost to your metabolism, aiding in calorie burning.
One serving of Sarson Wali Machli contains approximately 350-450 calories, depending on the type of fish and the amount of oil used. Most calories come from the fish (protein and fats) and the mustard oil.
Yes, it can be very healthy. Fish is an excellent source of high-quality protein and heart-healthy Omega-3 fatty acids. Mustard seeds have anti-inflammatory properties. To make it healthier, use a moderate amount of mustard oil.
Bitterness in mustard gravy is usually caused by two things: over-grinding the seeds which generates heat, or over-cooking the paste in the pan. To avoid this, soak the seeds well, grind them into a fine paste quickly, and sauté the paste on low heat for no more than 1-2 minutes.
Traditionally, Bengali freshwater fish like Rohu, Katla, or the prized Hilsa (Ilish) are used. However, any firm, white-fleshed fish like Bhetki (Barramundi), Tilapia, or even Catfish steaks work well.
Absolutely. The most traditional Bengali 'Shorshe Bata Maach' is often made without any onion or garlic, relying solely on the pungent flavors of mustard, kalonji, and green chilies. Simply skip the onion and garlic steps.
Store any leftover Sarson Wali Machli in an airtight container in the refrigerator for up to 2 days. The flavors often deepen overnight, making it even more delicious the next day. Reheat gently on the stovetop.
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