Pan-Seared Fish with Mustard Seed and Curry Leaf Tempering

By AislePrompt Editorial · Published 2026-05-07 · Updated 2026-05-07

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.

Delicately pan-seared fish fillets finished with a fragrant South Indian mustard seed and curry leaf tempering for a light yet flavorful dish. This Indian-inspired seafood recipe, ready in about 30 minutes, pairs turmeric powder, salt, vegetable oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 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: 15 min Serves 4 Indian cuisine 250 cal/serving

Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

4 pieces (5 oz each) white fish fillets (like tilapia or cod)
1/2 tsp turmeric powder
1 tsp salt
4 tbsp vegetable oil
1 tsp mustard seeds
12 curry leaves
1 green chili, sliced
3 garlic cloves, thinly sliced

Nonstick skillets worth buying → Best Nonstick Cookware for 2026: Top 5 Skillet 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

Step 1: Pat dry 4 fish fillets and season both sides with 1/2 tsp turmeric powder and 1 tsp salt. Set aside for 10 minutes.
Step 2: Heat 2 tbsp vegetable oil in a non-stick skillet over medium-high heat. Add the fish fillets and cook for 3-4 minutes on each side until golden and just cooked through. Remove fish and keep warm.
Step 3: In the same skillet, add remaining 2 tbsp vegetable oil and reduce heat to medium. Add 1 tsp mustard seeds and wait until they pop, about 30 seconds.
Step 4: Quickly add 12 fresh curry leaves, 1 sliced green chili, and 3 thinly sliced garlic cloves. Sauté for 1 minute until fragrant and the garlic edges turn golden.
Step 5: Pour this tempering over the cooked fish fillets and serve immediately with steamed rice or flatbreads.