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A classic Bengali delicacy where tender fish is simmered in a sharp, pungent mustard gravy. The fiery kick of green chilies and the unique aroma of mustard oil make this dish a true standout, best enjoyed with steamed rice.
Marinate the Fish (15 minutes)
Prepare the Mustard Paste (5 minutes)
Shallow-Fry the Fish (6-7 minutes)
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 delicacy where tender fish is simmered in a sharp, pungent mustard gravy. The fiery kick of green chilies and the unique aroma of mustard oil make this dish a true standout, best enjoyed with steamed rice.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 315.42 calories per serving with 24.84g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Gravy (2-3 minutes)
Simmer the Curry (5-7 minutes)
Finish and Serve (5 minutes resting)
Add 1 tablespoon of poppy seeds (posto) while grinding the mustard paste for a thicker, nuttier, and milder gravy.
Whisk 2-3 tablespoons of plain yogurt and add it to the gravy after the mustard paste is cooked. This adds a pleasant tang and creaminess.
You can add fried brinjal (begun) slices or potato wedges to the curry along with the fish for a more wholesome meal.
This recipe works wonderfully with other freshwater fish like Ilish (Hilsa), Pabda, or even saltwater fish like pomfret.
Freshwater fish like Rohu are a great source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Mustard oil is rich in monounsaturated and polyunsaturated fats (MUFA and PUFA), which help lower bad cholesterol (LDL) and raise good cholesterol (HDL), promoting cardiovascular health.
Mustard seeds contain selenium and magnesium, known for their anti-inflammatory benefits. Turmeric, with its active compound curcumin, is also a powerful anti-inflammatory agent.
Bitterness in mustard gravy is a common issue. It can happen for two main reasons: 1) The mustard seeds were not ground into a fine, smooth paste. 2) The mustard paste was overcooked. Always cook the paste on low heat for no more than 1-2 minutes.
Absolutely. While Rohu and Katla are traditional choices, this recipe is famously made with Ilish (Hilsa) during the monsoon season. You can also use other fish like Pabda, Bhetki, or even prawns (Sorshe Chingri).
Yes, Sorshe Maach is quite healthy. The fish is an excellent source of lean protein and omega-3 fatty acids. Mustard oil contains healthy monounsaturated fats, and mustard seeds have anti-inflammatory properties. It's a nutritious dish when eaten in moderation as part of a balanced meal.
One serving of Sorshe Maach (approximately 220g) contains around 300-350 calories. The exact count can vary based on the type of fish and the amount of oil used.
Store leftover Sorshe Maach in an airtight container in the refrigerator for up to 2 days. The flavors often intensify the next day. Reheat gently on the stovetop over low heat until just warmed through. Avoid microwaving, as it can make the fish tough.