Indian 30 min

Bengali Fish Curry (Macher Jhol)

Name: Bengali Fish Curry (Macher Jhol)
Total time: 30 min
Yield: 2 servings
Cuisine: Indian
Ingredients: 1.5 lbs rohu or catfish, cut into steaks; 1 teaspoon turmeric; 1 teaspoon Kashmiri chili powder; 1 teaspoon salt; 3 tablespoons mustard oil; 1 teaspoon panch phoron (five-spice blend); 2 medium tomatoes, chopped; 1 medium potato, cubed and par-boiled; 2 green chiles, slit; 1 teaspoon cumin powder; 1 cup water; Fresh cilantro for serving

seafoodgluten-freedairy-freehigh-protein

Ingredientsfor 2

320

Cal

36g

Protein

12g

Carbs

14g

Fat

11.5 lbs rohu or catfish, cut into steaks
21 teaspoon turmeric
31 teaspoon Kashmiri chili powder
41 teaspoon salt
53 tablespoons mustard oil
61 teaspoon panch phoron (five-spice blend)
72 medium tomatoes, chopped
81 medium potato, cubed and par-boiled
92 green chiles, slit
101 teaspoon cumin powder
111 cup water
12Fresh cilantro for serving

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Instructions

1
Rub fish steaks with turmeric, chili powder, and salt. Marinate 10 minutes. Heat mustard oil in a wide pan until smoking. Shallow-fry fish for 2 minutes per side until golden. Remove and set aside.
2
In the same oil over medium heat, add panch phoron. Let it sizzle 30 seconds. Add potatoes and cook 3 minutes. Add tomatoes, green chiles, and cumin powder. Cook 5 minutes until tomatoes break down.
3
Add 1 cup water. Bring to a simmer. Gently add fried fish steaks. Cover and cook 8–10 minutes until the fish is cooked through and the gravy is slightly thickened. Garnish with cilantro. Serve with steamed rice.