Bengali Fish Curry with Mustard Seeds

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Tender white fish fillets simmered in a fragrant tomato and coconut milk base, flavored with toasted mustard seeds and garam masala, a comforting dish from India's coastal regions. This Indian recipe, ready in about 45 minutes, pairs white fish fillets, mustard seeds, onions for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 30 min Serves 4 Indian cuisine 400 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat 1.5 lbs white fish fillets dry and season with 1/2 tsp salt and 1/4 tsp turmeric. Set aside.
  2. Step 2: Heat 2 tbsp oil in a large skillet over medium heat. Add 1 tbsp mustard seeds and cook until they pop (30 seconds).
  3. Step 3: Add 1 cup finely chopped onions and sauté until golden (5 minutes). Stir in 1 tbsp minced ginger, 1 tbsp minced garlic, and 2 minced green chilies, cooking for 1 minute until fragrant.
  4. Step 4: Add 1 cup tomato puree, 1 tsp cumin powder, and 1/2 tsp turmeric. Simmer for 5 minutes until oil separates from the mixture.
  5. Step 5: Stir in 1/2 cup coconut milk and bring to a gentle simmer. Add the seasoned fish fillets, cover, and cook for 10-12 minutes until fish is opaque.
  6. Step 6: Stir in 1 tsp garam masala and simmer for 2 minutes. Garnish with 2 tbsp fresh cilantro.

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