Pomfret Macher Jhaal (Pomfret Fish Curry)

May 15, 2023May 15, 20230 1
A flavorful and spicy Bengali fish curry recipe
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 fillets pomfret fish , each cut in half
2 teaspoons ground turmeric , divided
salt to taste
1 teaspoon red chile powder
2 cups water , divided , or as needed
4 green chile peppers , slit , divided
1 tomato , chopped , or to taste
5 tablespoons mustard seeds
5 tablespoons vegetable oil
1 teaspoon onion seeds ( kalonji )

Nutrision Information

Servings Per Recipe
4
Calories
269
Sugar
1g
Fat
16g
Pomfret Macher Jhaal, or Pomfret Fish Curry, is a popular Bengali dish that is often served with rice or flatbread. The dish is known for its spicy and tangy flavor, which is achieved through the use of mustard seeds, turmeric, and chile peppers. Pomfret fish is a type of marine fish that is commonly found in the Indian and Pacific oceans. It has a firm texture and a sweet and delicate flavor that pairs well with spicy sauces and curries.

Instructions

1.Rinse the fish fillets and pat them dry with paper towels. Rub them with 1 tsp of turmeric and salt to taste.
2.In a large bowl, combine the remaining 1 tsp of turmeric, red chile powder, and 1 cup of water to make a paste.
3.In a blender, grind the mustard seeds with the remaining 1 cup of water until smooth.
4.In a large saucepan, heat the vegetable oil over medium heat. Add the onion seeds and stir for a few seconds.
5.Add the ground mustard and stir until it comes to a boil. Add the green chile peppers and tomato, stirring occasionally for 3-5 minutes.
6.Add the fish fillets and the paste mixture. Add enough water to just cover the fish. Stir gently and bring to a boil. Reduce the heat, cover, and simmer until the fish is cooked through, about 10-15 minutes.

PROS

This flavorful fish curry is packed with protein and is a great source of omega-3 fatty acids.

It is also gluten-free and low-carb, making it a healthy option for those watching their carb intake.

CONS

The green chile peppers make this dish quite spicy, so it may not be suitable for those with a low tolerance for heat.

Additionally, some may find the mustard seeds to be too bitter for their taste.

HEALTH & BENEFITS

This fish curry is a great source of protein and omega-3 fatty acids, which are essential for maintaining heart and brain health.
The use of turmeric and chile peppers in this recipe has been linked to reducing inflammation and boosting the immune system.

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