Crispy Mustard-Seeded Fish Fillets

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.

Pan-fried fish fillets coated in a fragrant mustard seed crust, served with a tangy lemon-dill sauce for a quick, flavorful main course. This Indian recipe, ready in about 35 minutes, pairs fish fillets, mustard seeds, flour for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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: 20 min Cook: 15 min Serves 4 Indian cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a small pan, toast 2 tablespoons mustard seeds over medium-low heat for 2-3 minutes until they pop and become fragrant. Let cool, then grind to a fine powder.
  2. Step 2: In a shallow dish, combine the ground mustard seed powder, 2 tablespoons flour, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
  3. Step 3: Pat the fish fillets dry with paper towels. Dredge each piece in the mustard flour mixture, pressing gently to adhere.
  4. Step 4: Heat 2 tablespoons vegetable oil in a large skillet over medium-high heat until shimmering.
  5. Step 5: Add the coated fish fillets in a single layer and cook for 4-5 minutes per side, until golden brown and crisp.
  6. Step 6: While fish cooks, whisk together 1/4 cup lemon juice, 2 tablespoons fresh dill, and 1/4 cup plain yogurt in a small bowl. Season with a pinch of salt.
  7. Step 7: Serve the fish fillets with the lemon-dill sauce drizzled over the top.

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