Bengali Fish Curry with Mustard Seeds
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 ready in about 45 minutes pairs white fish fillets, mustard seeds, finely chopped 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.
Ingredients
- 1.5 lbs white fish fillets
- 1 tbsp mustard seeds
- 1 cup, finely chopped onions
- 1 cup, pureed tomatoes
- 1 tbsp, minced ginger
- 1 tbsp, minced garlic
- 2, minced green chilies
- 1 tsp cumin powder
- 1/2 tsp turmeric powder
- 1/2 cup coconut milk
- 1 tsp garam masala
- 2 tbsp, chopped cilantro
- 2 tbsp oil
- 1/2 tsp salt
Instructions
- Step 1: Pat 1.5 lbs white fish fillets dry and season with 1/2 tsp salt and 1/4 tsp turmeric. Set aside.
- 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).
- 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.
- 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.
- 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.
- Step 6: Stir in 1 tsp garam masala and simmer for 2 minutes. Garnish with 2 tbsp fresh cilantro.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Bengali Fish Curry with Mustard Seeds take to make?
Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Bengali Fish Curry with Mustard Seeds?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep white fish fillets from drying out.
Can I substitute ingredients in Bengali Fish Curry with Mustard Seeds?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Bengali Fish Curry with Mustard Seeds for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Bengali Fish Curry with Mustard Seeds?
Indian indian like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
This curry turned out perfect! The mustard seeds gave such a lovely aroma. My family loved it.
- ★★★★★
Easy to make and so flavorful. The fish was tender and the mustard seeds were a great touch.
- ★★★★★
My husband and kids couldn't stop eating this. The mustard seeds really made it authentic.
