Mustard-Glazed Fish with Panch Phoron

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 drafted and published.

Tender fish fillets simmered in a fragrant mustard oil base with panch phoron, creating a balanced, aromatic dish that highlights Bengali culinary traditions. This Indian recipe, ready in about 35 minutes, pairs Hilsa fish fillets, Mustard oil, Panch phoron for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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: 20 min Serves 4 Indian cuisine 420 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

The stock pot we’d simmer this in → Best Stock Pots for 2026: Top Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Cookware & pots → Shop all kitchen tools →

Instructions

  1. Step 1: Pat the fish fillets dry with paper towels and season both sides with 1 teaspoon salt and 1/2 teaspoon turmeric powder.
  2. Step 2: Heat 3 tablespoons mustard oil in a large skillet over medium heat until shimmering.
  3. Step 3: Add 1 teaspoon panch phoron and cook for 30 seconds until it starts to pop.
  4. Step 4: Add 1 inch grated ginger, 2 minced garlic cloves, and 2 sliced green chilies, and sauté for 1 minute until fragrant.
  5. Step 5: Place the seasoned fish fillets in the skillet and pour 1/4 cup water around them.
  6. Step 6: Cover and reduce heat to low. Cook for 15–18 minutes, turning once halfway, until the fish is tender and flakes easily.
  7. Step 7: Remove the fish and keep warm. Simmer the sauce over medium-high heat for 3 minutes until slightly thickened.
  8. Step 8: Pour the sauce over the fish and serve immediately.

Related recipes