Slow-Simmered Bengali Mustard Fish Curry

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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 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.

★ 4.4 (14 ratings) 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.

Frequently asked questions

How long does Slow-Simmered Bengali Mustard Fish Curry take to make?

Total time is about 40 minutes (10 min prep + 30 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-Simmered 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-Simmered 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-Simmered 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-Simmered 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.

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