Slow-Simmered 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 rich and tangy fish curry featuring the bold flavors of mustard seeds and mustard oil, gently simmered until tender and infused with traditional Bengali spices. This Indian-inspired seafood recipe, ready in about 40 minutes, pairs fresh Rohu fish pieces, mustard oil, yellow mustard seeds 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: 10 min Cook: 30 min Serves 4 Indian cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 4 tablespoons of mustard oil in a heavy-bottomed pan over medium heat until it starts to smoke lightly, which mellows the pungency.
  2. Step 2: Add 2 tablespoons of yellow mustard seeds to the hot oil and sauté for 30 seconds until they pop and release their aroma.
  3. Step 3: Stir in 1 tablespoon each of ginger paste and garlic paste, cooking for 1 minute until fragrant but not browned.
  4. Step 4: Sprinkle 1 teaspoon turmeric powder and 1.5 teaspoons salt, mixing well to combine with the spices.
  5. Step 5: Carefully add 500 grams of fresh Rohu fish pieces and 2 slit green chilies to the pan, coating them gently with the spiced oil.
  6. Step 6: Pour in 2 cups of water, bring to a boil, then reduce heat to low and cover; simmer for 15-20 minutes until the fish is cooked through and the curry slightly thickens.
  7. Step 7: Garnish the curry with 2 tablespoons chopped fresh coriander leaves before serving hot with steamed rice.

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