Mustard-Spiced Bengali Fish Curry with Fresh Turmeric

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A vibrant Bengali fish curry featuring mustard oil and fresh turmeric, simmered with aromatic spices and mustard seeds for a tender, flavorful dish. This Indian-inspired seafood recipe, ready in about 30 minutes, pairs Hilsa or freshwater fish fillets, Mustard oil, Fresh turmeric root, grated for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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

• 500 g Hilsa or freshwater fish fillets
• 4 tbsp Mustard oil
• 1 tbsp Fresh turmeric root, grated
• 1 tsp Yellow mustard seeds
• 2 Green chili, slit
• 1/2 tsp Fenugreek seeds
• 1/2 tsp Nigella seeds (kalonji)
• 1 tsp Turmeric powder
• 1/2 tsp Red chili powder
• 1 tsp Salt
• 1 cup Water
• 2 tbsp Fresh coriander leaves, chopped

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Heat 4 tbsp mustard oil in a heavy-bottomed pan over medium heat until it starts to smoke lightly, then reduce heat to medium-low and add 1 tsp yellow mustard seeds, 1/2 tsp fenugreek seeds, and 1/2 tsp nigella seeds; sauté for 30 seconds until fragrant and mustard seeds begin to pop.
2. Step 2: Add 2 slit green chilies and 1 tbsp freshly grated turmeric root, stirring for 1 minute until the aroma intensifies and the oil turns golden.
3. Step 3: Mix in 1 tsp turmeric powder, 1/2 tsp red chili powder, and 1 tsp salt, stirring continuously for 30 seconds to toast the spices.
4. Step 4: Pour in 1 cup water and bring the mixture to a gentle simmer over medium heat.
5. Step 5: Gently place 500 g fish fillets into the simmering curry, cover, and cook for 8-10 minutes until the fish is tender and flakes easily with a fork.
6. Step 6: Finish by sprinkling 2 tbsp chopped fresh coriander leaves and drizzle a little mustard oil on top before serving hot with steamed rice.