Bengali Fish Curry
Fish in a mustard-spiced golden gravy.
Ingredients
- 600 g White fish fillet
- 4 tbsp Mustard oil
- 1 tsp Ground turmeric
- 3 Green chili
- 2 Tomato
- 1 Ginger
- 1 tsp Salt
- 240 g Basmati rice
- 1 tbsp Brown mustard seeds (optional)
- 3 tbsp Cilantro (optional)
Method
- Rinse the basmati rice until the water runs clear, then cook it in twice its volume of water, covered, until tender and the water is absorbed, about 15 minutes.
- Rub the fish all over with the turmeric and salt.
- Grind the mustard seeds with a little water into a smooth paste.
- Heat the mustard oil in a pan over medium-high heat and sear the fish until just set on both sides, about 4 minutes, then lift out and set aside.
- In the same oil, fry the ginger, green chili, and tomato until softened, then stir in the mustard paste and a cup of water and bring to a simmer.
- While the gravy simmers, chop the cilantro for garnish.
- Slide the fish back into the gravy and simmer gently until cooked through, about 5 minutes.
- Scatter the cilantro over and serve with rice.
Tap “Start cooking” for live timers that flag what to get ahead on while something simmers.
About Bengali Fish Curry
Bengali fish curry belongs to the mustard-forward cooking of Bengal, where fish and mustard are treated almost as a single ingredient. The defining flavor comes from two uses of mustard at once: mustard oil for frying, which carries a pungent, sinus-clearing heat, and a fresh paste of ground brown mustard seeds stirred into the gravy for a sharp, slightly bitter edge. Turmeric rubbed onto the fish before cooking gives the gravy its characteristic golden color and a clean, earthy base note.
The result is a thin, tangy, aromatic sauce rather than a thick creamy one, with green chilli and ginger cutting through and tomato adding a soft acidity. Searing the fish first and then finishing it gently in the gravy keeps the flesh intact and just-set, avoiding the overcooked toughness that ruins many fish curries. It is almost always eaten with plain steamed rice, which soaks up the mustard gravy, and a scatter of fresh cilantro on top; at around thirty minutes it is quick enough for an everyday lunch yet distinctive enough to feel special.
Bengali Fish Curry: frequently asked questions
How many calories are in Bengali Fish Curry?
A serving has about 526 calories — 31.6g protein, 54.6g carbs, 19.5g fat, 2.7g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 31.6g of protein, roughly 24% of its calories.
Is Bengali Fish Curry gluten-free?
Based on its ingredients, Bengali Fish Curry has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Do I need every ingredient to make Bengali Fish Curry?
The core ingredients are essential, but you can leave out brown mustard seeds, cilantro — they're optional and mainly there for extra flavor or finish.
How many servings does Bengali Fish Curry make?
This recipe makes 4 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.