bengaliMediumnon vegetariangluten freedairy freenut free

Tel Koi

Name: Tel Koi
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: bengali
Ingredients: 600 g koi fish (4 small whole fish, cleaned, scored on both sides); 6 tbsp mustard oil; 1 pcs onion (large, thinly sliced); 6 pcs garlic (cloves, minced); 1 tsp ginger paste; 4 pcs green chili (slit lengthwise); 1 pinch turmeric powder; 1 pinch red chili powder; 1 pinch cumin powder; 1 pinch salt; 1 cup water (hot); 2 tbsp cilantro (chopped, for garnish)

RATING

4.5/5(112)

TASTE SCORE

8/10

A quintessential Bengali fish curry where tender koi fish is slow-cooked in mustard oil with minimal spices. The fish simmers gently in its own juices and shimmering oil, creating a rich, aromatic gravy that pairs perfectly with steamed rice.

PREP

15m

COOK

25m

SERVES

1 KATORI

393 cal

SERVINGS

METHOD · 5 STEPS

prep · ~10 min
Prep the fish.
Clean the koi fish thoroughly under running water. Pat completely dry with kitchen towels. Make 2-3 shallow diagonal slits on each side of every fish. Sprinkle a pinch each of turmeric and salt all over the fish, rubbing gently into the slits. Set aside for 10 minutes.
fry · ~10 min
Shallow fry the fish.
1.Heat 4 tbsp mustard oil in a kadai over medium heat until it reaches its smoking point.
2.Reduce heat slightly and slide in the fish, 2 at a time, without crowding.
3.Fry for 2-3 minutes per side until golden and crisp. Do not move the fish too early or the skin will tear.
4.Remove with a slotted spoon and set aside on a plate.
TIPMustard oil must smoke to lose its raw pungency. Wait for the white fumes to appear before adding fish.
saute · ~7 min
Build the aromatic base.
1.In the same kadai with the remaining oil, add sliced onion. Sauté on medium heat until soft and translucent (4-5 min).
2.Add minced garlic and ginger paste. Cook, stirring, until the raw smell fades (1 min).
3.Add turmeric powder, red chili powder, cumin powder, and a pinch of salt. Stir briskly for 30 seconds so spices bloom without burning.
TIPAdd a splash of water if the spices stick to the pan or darken too fast.
simmer · ~10 min
Simmer the fish in the gravy.
1.Pour in the hot water and add the slit green chilies. Stir gently and bring to a gentle boil.
2.Carefully slide the fried fish back into the pan in a single layer.
3.Cover the kadai and simmer on low heat for 8-10 minutes. The oil will separate and float on top, and the gravy will reduce slightly.
TIPDo not stir once the fish is in. Gently shake the pan by its handles to prevent sticking.
garnish · ~2 min
Finish and serve.
Turn off the heat. Sprinkle chopped cilantro over the top. Let the dish rest for 2 minutes so the flavors settle. Serve hot.
TIPThe gravy thickens slightly as it rests. It tastes even better after 30 minutes.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Pat the koi fish completely dry before frying to prevent oil splatter and ensure crisp skin.
2
Score the fish slits deep enough to allow spices to penetrate, but not so deep that the fish breaks apart during cooking.
3
Let the mustard oil reach its smoking point and then cool slightly before adding the fish to avoid burning the spices.
4
Fry the fish in batches; overcrowding lowers the oil temperature and makes the skin soggy.
5
Resist stirring once the fish goes back into the gravy — gently shake the pan instead to avoid breaking the delicate flesh.
6
Let the dish rest for 2-5 minutes after turning off the heat; the gravy thickens and flavors meld beautifully.

RECIPE VARIATIONS

Adapt it for your goals.

Low Oil

Low-Oil

Reduce mustard oil to 3 tbsp and skip the shallow-fry step — instead, gently poach the marinated fish directly in the simmering gravy. The dish becomes lighter while retaining its characteristic warm pungency.

Herb Forward

Herb-Forward

Add a handful of fresh curry leaves along with the green chilies, and finish with a sprinkle of dried fenugreek (methi) leaves for an extra layer of earthy, citrusy fragrance.

One Pot Meal

One-Pot Meal

Add ½ cup of soaked parboiled rice along with the hot water in step 4, and cook covered until the rice is tender. The rice absorbs the flavorful oil and fish essence, turning the dish into a complete meal.

HEALTH BENEFITS

Why this is on our healthy list.

✓

Rich in Omega-3s

Koi (climbing perch) is a freshwater fish naturally high in omega-3 fatty acids, which support heart and brain health.

✓

Anti-Inflammatory Spices

Turmeric and ginger in this dish provide curcumin and gingerol, known for their anti-inflammatory and digestive benefits.

✓

Low in Carbohydrates

This protein-forward curry contains minimal carbs and no added sugar, making it suitable for low-carb or keto-friendly meals when served without rice.

QUESTIONS?