Description
A bold and earthy Bengali-inspired dish where white fish is simmered in a spiced mustard seed sauce. Brimming with cultural flavor, this one-pan recipe balances pungency, warmth, and brininess in under 40 minutes.
Ingredients
White fish fillets (cod, tilapia, or halibut) – boneless, skinless, firm texture recommended
Yellow mustard seeds – crushed
Turmeric powder
Fresh green chilies
Mustard oil (or neutral oil + Dijon mustard paste)
Garlic, ginger, and onion paste
Optional: chopped tomatoes, coconut milk, curry leaves
Instructions
1. Grind yellow mustard seeds with green chilies and a bit of water into a coarse paste. Let it rest.
2. Marinate fish in turmeric, salt, and mustard oil. Let sit for 10 minutes.
3. Heat mustard oil in a pan until shimmering. Sauté garlic-ginger-onion paste until fragrant.
4. Stir in mustard-chili paste and cook until oil separates.
5. Add a splash of water or coconut milk to make a light gravy.
6. Gently place fish into the pan, cover partially, and simmer for 7–10 minutes.
7. Garnish with raw mustard oil (optional) and fresh cilantro. Serve warm.
Notes
Use yellow mustard seeds for a milder taste, or black for stronger punch.
Don’t overcook the fish—tender flakes bring authenticity.
Add cooked lentils or leafy greens for extra nutrition.
To make it vegan, sub fish with tofu or grilled eggplant.
Serve with rice, cucumber salad, or mint chutney.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Bengali
Nutrition
- Serving Size: 1 plate
- Calories: 280
- Sugar: 2g
- Sodium: 420mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 60mg
Keywords: mustard fish, Bengali fish curry, shorshe maach, mustard seed recipe