Mustard-Glazed Fish with Panch Phoron

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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 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.

★ 4.3 (12 ratings) Prep: 15 min Cook: 20 min Serves 4 Indian cuisine 420 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Mustard-Glazed Fish with Panch Phoron take to make?

Total time is about 35 minutes (15 min prep + 20 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 Mustard-Glazed Fish with Panch Phoron?

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 hilsa fish fillets from drying out.

Can I substitute ingredients in Mustard-Glazed Fish with Panch Phoron?

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 Mustard-Glazed Fish with Panch Phoron 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 Mustard-Glazed Fish with Panch Phoron?

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.

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