Bengali Fish Curry (Macher Jhol)
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
10 mins
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Cook Time
10 mins
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Total Time
40 mins
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Servings
4
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Calories
538 kcal
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Course
Main Course
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Cuisine
Indian
Bengali Fish Curry (Macher Jhol)
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This unique Bengali fish curry recipe, features a light and fragrant coconut sauce with mustard and poppy seeds. It’s a quick and easy curry to make at home and one of the tastiest ever!
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Ingredients
For the Bengal Curry Paste
- 4 dried chillies
- 1 tbsp cumin seeds
- 2 tsp coriander seeds
- 2 tsp poppy seeds (white) (often called khus khus)
- ¼ tsp Turmeric
- 1 tsp salt
- 1 tsp sugar
- ½ cup coconut milk
For the curry
- 4 tbsp mustard oil
- 4 green chillies (thinly sliced) (about 2 tbsp)
- 1 tomato (chopped)
- 1 potato (cubed, about 1 cup)
- 1 cup coconut milk
- t tbsp tamarind concentrate (diluted with a little water)
- 1.5 lb white fish (700g) (cut into large chunks) (fish suggestions below)
Garnishes
- ¼ cup cilantro (chopped)
- ¼ cup radishes (finely diced)
- ¼ cup celery (finely diced)
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Instructions
For the Bengal curry paste
- Add the dried chillies, cumin seeds, poppy seeds and coriander seeds to a dry frying pan and toast for 1 minute until the cumin seeds start to jump around. Remove from the heat and add to a spice grinder and grind into a fine powder. Stir in the turmeric, salt and sugar and 1/2 cup of the coconut milk and set aside.
For the curry
- In a wok or deep sauce pan, heat the oil over a moderate temperature until just hot. Add the curry paste along and fry for 1 minute, until the oil separates.
- Pour in the remaining coconut milk, 1/4 cup water, chopped chillies, potatoes and tomato and stir well. Bring to a boil then reduce the heat to low and simmer gently, uncovered for 12 minutes until creamy. The potatoes should be cooked too.
- Stir in the tamarind liquid and then carefully add the fish chunks and simmer for 5-10 minutes (depending how large your fish pieces are), covered, without stirring until the fish is cooked through.
- Remove from the heat and serve scattered with cilantro, celery and radish with plenty of fluffy basmati rice or Indian breads.
Notes
- Ingredient Substitutions & Tips
- Garnishes – In addition to the garnishes in my recipe, you could also fry a few fresh curry leaves in mustard oil and scatter them over, or use fresh cilantro or mint. You can also scatter a little dried fenugreek leaves (methi Kasoori).
- In addition to the garnishes in my recipe, you could also fry a few fresh curry leaves in mustard oil and scatter them over, or use fresh cilantro or mint. You can also scatter a little dried fenugreek leaves (methi Kasoori).
Fish – where you are in the world dictates the fish you can use. Here’s a rough guide to the types of fish you might want to consider.
North America - Pollock, Cod, Firm Tilapia, Bass, Grouper, Haddock and Halibut, Mackerel and Mahi Mahi UK - Cod, Haddock, Whiting, Bream, Monkfish, Grey Mullet and Mackerel Australia - Flathead, Barramundi, Blue Warehou, Whiting, Snapper, Mackerel and Basa India - Rohu or Rui Maach, Hilsa/Ilish or Pomfret, Mackerel
- North America - Pollock, Cod, Firm Tilapia, Bass, Grouper, Haddock and Halibut, Mackerel and Mahi Mahi
- UK - Cod, Haddock, Whiting, Bream, Monkfish, Grey Mullet and Mackerel
- Australia - Flathead, Barramundi, Blue Warehou, Whiting, Snapper, Mackerel and Basa
- India - Rohu or Rui Maach, Hilsa/Ilish or Pomfret, Mackerel
- Alternative vegetables - Instead of adding potatoes, you may want to add some other vegetables. Try green beans, cauliflower, pumpkin or squash, cooked and drained spinach or fresh English peas.
- Tempering the sauce – To add pungency to the sauce, add a mustard paste. Simply grind 1tsp of mustard seeds in a pestle & mortar and then mix in 1tsp mustard oil and 2 tbsp water. Drizzle this into the finished curry sauce just before serving.
- Pre-frying the fish – In Bengal, fish is often fried before cooking in the sauce. Simply scatter over a little turmeric to coat (about ½ tsp) and marinate for 30 mins. Then fry in about 1-inch of vegetable oil for 2-3 minutes each side. Alternatively, you can brush with oil and air-fry in a single layer for 4-5 minutes.
- Instead of Tamarind, you can squeeze over a little fresh lime or lemon juice.
Nutrition Information
Show Details
Calories
538kcal
(27%)
Carbohydrates
19g
(6%)
Protein
38g
(76%)
Fat
36g
(55%)
Saturated Fat
19g
(95%)
Polyunsaturated Fat
4g
Monounsaturated Fat
10g
Cholesterol
85mg
(28%)
Sodium
848mg
(35%)
Potassium
1099mg
(31%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
505IU
(10%)
Vitamin C
23mg
(26%)
Calcium
90mg
(9%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 538 kcal
% Daily Value*
| Calories | 538kcal | 27% |
| Carbohydrates | 19g | 6% |
| Protein | 38g | 76% |
| Fat | 36g | 55% |
| Saturated Fat | 19g | 95% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 85mg | 28% |
| Sodium | 848mg | 35% |
| Potassium | 1099mg | 23% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 505IU | 10% |
| Vitamin C | 23mg | 26% |
| Calcium | 90mg | 9% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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