Meal Prep · Indian
Bengali Fish Curry (Macher Jhol)
A vibrant and comforting fish curry from Bengal, bursting with mustard oil and aromatic spices.
Ingredients
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Step-by-step- Clean and wash the fish pieces. Marinate with 1/2 tsp turmeric powder and 1/2 tsp salt for 15 minutes.
- Heat 2 tbsp mustard oil in a large pan or kadai over medium-high heat. Fry the marinated fish pieces in batches until lightly golden on both sides. Do not overcook. Remove and set aside.
- In the same pan, add the remaining 2 tbsp mustard oil. Once hot, add the chopped onion and sauté until golden brown, about 5-7 minutes.
- Add the ginger-garlic paste and sauté for 1-2 minutes until the raw smell disappears.
- Stir in the chopped tomatoes and cook until they soften and release oil, about 5 minutes. Mash them lightly with the back of your spoon.
- Add the remaining 1/2 tsp turmeric powder, cumin powder, coriander powder, and red chili powder. Sauté for 2-3 minutes, adding a splash of water if the masala starts to stick.
- Pour in 2 cups of water (or more for a thinner gravy) and bring the mixture to a boil. Add the remaining 1/2 tsp salt and the slit green chilies.
- Gently place the fried fish pieces into the simmering gravy. Reduce heat to medium-low, cover, and cook for 5-7 minutes, allowing the fish to absorb the flavors.
- Sprinkle with garam masala and fresh chopped cilantro. Serve hot with steamed rice.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 35 g |
| Fat | 20 g |
| Carbohydrates | 15 g |
| Fiber | 3 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover curry in an airtight container in the refrigerator. Ensure it cools completely before storing.
Freezer Up to 1 month
For longer storage, transfer the curry (without the fish if possible, add freshly fried fish when reheating for best texture) to a freezer-safe container. Thaw overnight in the fridge before reheating.
Reheat Stovetop/Microwave
Gently reheat on the stovetop over low heat, adding a splash of water if needed, until warmed through. Alternatively, microwave in short bursts, stirring occasionally.
Chef’s Corner
- **Choose the Right Fish**: Rohu or Katla are traditional choices, but any firm white fish like cod, tilapia, or basa works well. Ensure the fish is fresh for the best flavor.
- **Mustard Oil Magic**: Don’t skimp on the mustard oil! Its pungent flavor is characteristic of Bengali cuisine. If you’re not used to it, heat it until it smokes slightly to mellow its intensity before adding other ingredients.
- **Gentle Handling**: Fish is delicate. Fry it until just golden and handle it gently when adding to the gravy and stirring to prevent it from breaking apart.
