Machhere Jhol (Bengali Fish Curry)

4.5
(6)
5 Reviews
2 Photos

A delicate Bengali fish curry. In India, the best parts of a fish are often reserved as a fillet and served grilled, broiled, or cooked alongside a fish stew or curry containing the less attractive portions of fish. The contrasting texture combination is worth trying at your dinner table.

Submitted by Rina H
Published on April 3, 2019
Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings
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Ingredients

Original recipe (1X) yields 4 servings

  • 2 large tomatoes, coarsely chopped

  • 2 teaspoons ground cumin

  • 1 tablespoon ground turmeric

  • ½ teaspoon salt

  • 2 cups water

  • 1 tablespoon vegetable oil

  • 2 pounds thick whitefish fillets, cut into large chunks

  • ½ teaspoon mustard seeds

  • ½ teaspoon cumin seeds

  • ½ teaspoon black cumin seeds

  • ¼ teaspoon fennel seeds, lightly crushed

  • ¼ teaspoon fenugreek seeds

Directions

  1. Bring the tomatoes, cumin, turmeric, salt, and water to a boil in a four quart saucepan; reduce heat to medium and maintain a simmer.

  2. Heat the oil in a skillet over medium-high heat; cook the fish in the oiled skillet until golden brown, 2 to 3 minutes per side. Transfer the fish to the saucepan.

  3. Heat a separate skillet over medium heat, and toast the mustard seeds, cumin seeds, black cumin seeds, fennel seeds, and fenugreek seeds until fragrant, just a few seconds. Stir the spices into the saucepan. Simmer until the flavors integrate, about 10 minutes more. Serve hot.

Nutrition Facts (per serving)

367 Calories
18g Fat
6g Carbs
45g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 367
% Daily Value *
Total Fat 18g 23%
Saturated Fat 3g 14%
Cholesterol 137mg 46%
Sodium 418mg 18%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 6%
Total Sugars 3g
Protein 45g 90%
Vitamin C 12mg 14%
Calcium 93mg 7%
Iron 3mg 17%
Potassium 1015mg 22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.