Steamed Rohu with Ginger & Greens
Delicate, flaky rohu fillets steamed with pungent ginger, fresh greens, and a gentle mustard-kissed sauce. This light Bengali-inspired dish comes together in under 30 minutes and tastes clean, aromatic, and wonderfully satisfying without a drop of excess oil.
For 4 servings
- prep · ~15 min
Soak and grind the mustard-poppy paste.
Soak yellow mustard seeds and poppy seeds in 3 tablespoons of water for 15 minutes. Grind to a coarse paste using a spice grinder or mortar and pestle.
- mix · ~3 min
Make the steaming sauce.
1.In a mixing bowl, combine the mustard-poppy paste with beaten yogurt, turmeric powder, salt, sugar, and lemon juice.2.Add half of the julienned ginger and half of the sliced garlic. Mix well into a smooth, pourable sauce.3.Taste and adjust salt if needed. - prep · ~5 min
Prepare the fish and plate for steaming.
1.Pat the rohu fillets completely dry with a paper towel.2.Spread the chopped spinach evenly on the heatproof plate as a bed.3.Place the rohu fillets over the spinach in a single layer.4.Pour the mustard-yogurt sauce evenly over the fish, coating each fillet.5.Scatter the remaining ginger, garlic, and the green chilies on top. Drizzle with mustard oil. - steam · ~12 min
Steam the fish until just cooked.
Bring water to a rolling boil in the steamer pot. Carefully place the plate inside the steamer basket, cover tightly, and steam over medium-high heat for 10–12 minutes until the fish flakes easily with a fork and the spinach has wilted.
TIPAvoid lifting the lid during the first 8 minutes — the trapped steam cooks the fish evenly. - rest · ~2 min
Rest the fish for 2 minutes before serving.
Turn off the heat and let the plate sit undisturbed in the steamer for 2 minutes. The juices will settle and thicken slightly.
- garnish
Garnish with fresh coriander and serve hot.
Scatter chopped coriander leaves over the steamed fish. Serve immediately straight from the plate with plain steamed rice on the side.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the rohu fillets bone-dry before steaming to prevent excess moisture from diluting the sauce.
- 2Do not over-soak the mustard seeds—15 minutes is enough to soften them without losing their pungent kick.
- 3Use a wide, shallow heatproof plate so the fish sits in a single layer and steams evenly.
- 4If you don't have a steamer, set a wire rack inside a large pot with 1 inch of simmering water and cover tightly.
- 5For the most vibrant colour, use fresh spinach and avoid overcooking—it should wilt but stay bright green.
- 6Let the fish rest for exactly 2 minutes after steaming so the sauce thickens and clings to each fillet.
Adapt it for your goals.
Low-oil
Omit the mustard oil drizzle and use only the yogurt-mustard paste—saves fat while retaining the dish's characteristic pungency.
high proteinHigh-protein
Replace spinach with steamed broccoli or kale for extra fibre and a different green vegetable profile.
jainJain
Skip the garlic and use asafoetida (hing) along with ginger and green chili to keep it Jain-friendly without losing depth.
veganVegan
Swap yogurt with thick cashew cream or coconut milk; the sauce will be slightly sweeter but still emulsifies beautifully.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Rohu is a freshwater fish that provides a good source of omega-3s, which support heart and brain health.
High in Iron from Spinach
The generous bed of spinach contributes dietary iron and antioxidants, enhancing the dish's nutritional density.
Anti-inflammatory Spices
Ginger, garlic, turmeric, and mustard seeds all contain compounds with anti-inflammatory and digestive benefits.
Low in Added Fat
Steaming requires minimal oil—just a drizzle of mustard oil—making this a light, heart-friendly preparation.
Frequently asked questions
Yes, but thaw them completely in the refrigerator and pat very dry before steaming to avoid excess water in the sauce.
