Mustard Seed Fried Fish with Sour Mango

By AislePrompt Editorial · Published 2026-04-13 · Updated 2026-04-13

Tender catfish fillets simmered in a tangy mango sauce with aromatic mustard seeds and warm spices. This Indian-inspired seafood recipe, ready in about 30 minutes, pairs catfish fillets, raw mango, mustard seeds for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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 lb (454g), cut into 1-inch pieces catfish fillets
• 1 medium, peeled and diced (1 cup) raw mango
• 1 tsp mustard seeds
• 1/2 tsp cumin seeds
• 1 tbsp, minced ginger
• 2 cloves, minced garlic
• 1/2 tsp turmeric
• 1/4 tsp red chili powder
• 1/2 tsp salt
• 1 cup water
• 2 tbsp coconut oil
• 2 tbsp, chopped fresh cilantro

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Instructions

1. Step 1: Heat 2 tbsp coconut oil in a medium skillet over medium heat until shimmering. Add 1 tsp mustard seeds and 1/2 tsp cumin seeds, and cook for 1 minute until mustard seeds pop and cumin seeds are fragrant.
2. Step 2: Add 1 tbsp minced ginger and 2 minced garlic cloves, and sauté for 1 minute until aromatic.
3. Step 3: Stir in 1/2 tsp turmeric, 1/4 tsp red chili powder, and 1/2 tsp salt, then add 1 cup diced raw mango and 1 cup water. Bring to a gentle simmer and cook for 5 minutes until mango softens.
4. Step 4: Add 1 lb (454g) catfish fillet pieces, reduce heat to low, and cover. Simmer for 10 minutes until fish is opaque and flakes easily.
5. Step 5: Stir in 2 tbsp chopped fresh cilantro and serve immediately.