Slow-Cooked Bengali Mustard Fish Curry
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 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.
Ingredients
- 500 g Rohu fish fillets
- 2 tbsp mustard seeds
- 1 tsp turmeric powder
- 4 tbsp mustard oil
- 2, slit green chili
- 1 tbsp ginger paste
- 300 ml water
- 1.5 tsp salt
- 1 tsp sugar
- 2 tbsp, chopped fresh coriander leaves
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Soak 2 tbsp mustard seeds in 3 tbsp water for 30 minutes, then grind into a smooth paste using 2 tbsp water.
- 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.
- 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.
- 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.
- Step 5: Cover and simmer on low heat for 15-20 minutes until the fish is tender and the sauce thickens slightly.
- Step 6: Sprinkle 2 tbsp chopped fresh coriander leaves and remove from heat; serve hot with steamed rice.
Frequently asked questions
How long does Slow-Cooked Bengali Mustard Fish Curry take to make?
Total time is about 65 minutes (40 min prep + 25 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 Slow-Cooked Bengali Mustard Fish Curry?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Slow-Cooked Bengali Mustard Fish Curry?
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 Slow-Cooked Bengali Mustard Fish Curry 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 Slow-Cooked Bengali Mustard Fish Curry?
Indian seafood 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.
What others are saying
- ★★★★★
This is the best mustard fish curry I've ever made! My family devoured it with rice.
- ★★★★☆
Loved the authentic flavor, though the mustard was slightly overpowering for my taste. Perfect for a weeknight meal.
- ★★★★☆
Served it to guests and got requests for the recipe! The slow-cook method made the fish so tender.
