Slow-Cooked Bengali Mustard Fish Curry

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.

A traditional Bengali curry featuring tender fish simmered in a pungent mustard seed and turmeric sauce that balances heat and tang. This Indian-inspired seafood recipe, ready in about 65 minutes, pairs Rohu fish fillets, mustard seeds, turmeric powder 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.

Prep: 40 min Cook: 25 min Serves 4 Indian cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Soak 2 tbsp mustard seeds in 3 tbsp water for 30 minutes, then grind into a smooth paste using 2 tbsp water.
  2. Step 2: Heat 4 tbsp mustard oil in a heavy-bottomed pan over medium heat until smoking slightly, then reduce to medium-low and add 1 tbsp ginger paste and 2 slit green chilies, sauté for 1 minute until fragrant.
  3. Step 3: Add 1 tsp turmeric powder and the mustard seed paste to the pan, cooking gently for 2 minutes until the oil separates and the aroma intensifies.
  4. Step 4: Add 500 g rohu fish fillets, 1.5 tsp salt, and 1 tsp sugar, gently coat the fish with the mustard sauce, then pour in 300 ml water.
  5. Step 5: Cover and simmer on low heat for 15-20 minutes until the fish is tender and the sauce thickens slightly.
  6. Step 6: Sprinkle 2 tbsp chopped fresh coriander leaves and remove from heat; serve hot with steamed rice.

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