Indian · Dinner
Sour Fish Curry
A tangy Bengali-style fish curry featuring pan-seared white fish simmered in a tamarind-spiked, turmeric-tinged mustard oil gravy with tomato, green chili, and nigella-scented mustard seed tempering. Tart, light, and mildly hot, it is served with steamed rice to soak up the thin, sour broth.
$5
12 minsPrep
18 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
387Calories
40.1gProtein
19.6gFat
15.8gCarbs
6.8gSugar
3.9gFiber
772mgSodium
90mgChol
2.9gSat Fat
980mgPotassium
70mgCalcium
2.8mgIron
2.1mcgVitamin B12
22mgVitamin C
gluten-free
protein-rich
low-carb
low-calorie
spice-route
thirty-min-meals
all-time-classics
gluten-free
low-calorie
Instructions
1
Prep
Pat the fish dry and rub with 1/4 tsp turmeric and a pinch of salt; set aside 10 minutes to firm up.
2
Sear
Heat a thin film of mustard oil in a frying pan over medium-high heat; sear the fish 2 minutes per side until golden, then lift out.
3
Bloom
Add 1 tbsp mustard oil to the pan over medium heat; toast the mustard seed, fenugreek seeds, and dried chili 30 seconds until fragrant and crackling.
4
Simmer
Add the onion to the pan and cook over medium heat 4 minutes until softened; stir in the tomato, green chili, remaining turmeric, and chili-powder, cooking 3 minutes over medium heat while mashing the tomato until it breaks down into pulp and the oil separates at the edges; pour in the water and tamarind-paste and stir to dissolve, then season with 1/4 tsp salt; slide the seared fish back into the pan and simmer uncovered over medium-low heat 5 minutes, spooning broth over the fish, until the fish flakes easily and the gravy has thinned to a light, tangy consistency.
5
Plate
Transfer the fish and broth to a shallow bowl and scatter the cilantro over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 2 tbsp2 tbsp mustard oil, plus extra for pan-searing
- 1/2 tsp1/2 tsp turmeric-ground, for the fish rub
- 1 tsp1 tsp turmeric-ground, for the curry
- 1 tsp1 tsp mustard-seed
- 1/2 tsp1/2 tsp fenugreek seeds
- 22 dried chili, whole
- 11 onion
- 22 tomato (about 90g)
- 22 green chili (jalapeno)
- 2 tbsp2 tbsp tamarind-paste
- 1 1/2 cup360ml water
- 1/2 tsp1/2 tsp chili-powder
- 1/2 tsp1/2 tsp salt, plus a pinch for the fish rub
- 2 tbsp2 tbsp cilantro, for garnish
