Indian · Dinner
Mustard Fish Curry Bowl
White fish fillet simmered in a mustard-seed and turmeric gravy built on mustard oil, ginger, green chili, and black mustard seeds ground with yogurt. Served over steamed rice, the curry carries the pungent sharpness of Bengali-style mustard cooking, finished with cilantro.
$6
15 minsPrep
18 minsCook
33 minsTotal
MediumLevel
Nutrition per serving
481Calories
41.2gProtein
24.6gFat
27.8gCarbs
4.9gSugar
3.6gFiber
1450mgSodium
98mgChol
4.9gSat Fat
890mgPotassium
140mgCalcium
3.1mgIron
2.4mcgVitamin B12
14mgVitamin C
gluten-free
protein-rich
spice-route
hidden-gems
gluten-free
Instructions
1
Prep
Pat fish dry, rub with turmeric and salt, and set aside 5 minutes to tighten the surface for searing.
2
Heat the mustard oil in a small pan over medium heat for 1 minute until shimmering, then sear the fish 2 minutes per side until golden; set aside.
3
Add the onion and green chili to the pan over medium heat and cook 3 minutes, stirring. Stir in ginger, garlic, and remaining turmeric, cooking 1 minute until fragrant.
4
Whisk the mustard seed paste and yogurt into the water, pour into the pan, and simmer over medium-low heat 3 minutes until pale yellow; slide fish back in and poach covered over low heat 6 minutes until flaked easily.
5
Plate
Spoon rice into a bowl, ladle fish and mustard gravy alongside, and finish with cilantro.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet, cut into 2 pieces
- 4 tbsp4 tbsp mustard oil
- 2 tbsp2 tbsp mustard seed, soaked and ground into paste
- 1 tsp1 tsp turmeric-ground
- 22 chili-fresh
- 2 tsp2 tsp ginger-fresh
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp plain-yogurt
- 11 onion
- 1 cup240ml water
- 1 tsp1 tsp salt
- 2 tbsp2 tbsp cilantro
