Fish in Mustard Sauce

Elevate your dinner routine with this delectable Fish in Mustard Sauce, a traditional Bengali-inspired recipe that delivers a perfect balance of bold flavors and comforting simplicity. Succulent fish fillets—like tilapia, cod, or the Indian favorite, Rohu—are marinated with turmeric and salt, lightly fried, and then simmered in a luscious mustard-chili paste made from freshly ground yellow mustard seeds and green chilies. Enhanced with the rich aroma of mustard oil, the tangy, spicy sauce infuses every bite with warmth and depth. Ready in just 35 minutes, this vibrant dish pairs beautifully with steamed rice for a wholesome, satisfying meal. Whether you're exploring Indian cuisine or looking to transform your seafood repertoire, this fish curry is a must-try! Perfect for lovers of bold spices, quick dinners, and authentic flavors.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Fish fillets (such as tilapia, cod, or Rohu)
• 2 tablespoons Yellow mustard seeds
• 2 pieces Green chilies (adjust to taste)
• 1 teaspoon Turmeric powder
• 1 teaspoon Salt
• 3 tablespoons Mustard oil
• 1 cup Water
• 2 tablespoons Fresh coriander leaves (optional, for garnish)

Directions

Step 1

Wash the fish fillets thoroughly and pat them dry with a paper towel. Sprinkle them with half a teaspoon of turmeric powder and half a teaspoon of salt. Rub gently to coat evenly and let them marinate for 10 minutes.

Step 2

In a small bowl, soak the yellow mustard seeds and green chilies in water for about 10 minutes. After soaking, blend them into a smooth paste using a blender or mortar and pestle. Add a splash of water if needed to achieve the right consistency.

Step 3

Heat 2 tablespoons of mustard oil in a large frying pan over medium heat. Once the oil is hot and begins to smoke slightly, gently place the marinated fish fillets into the pan. Fry them for 2-3 minutes on each side until they are lightly golden. Remove the fish and set aside.

Step 4

In the same pan, reduce the heat to low and add the remaining tablespoon of mustard oil. Add the mustard-chili paste to the pan and sauté it for 2 minutes, stirring constantly to avoid burning.

Step 5

Sprinkle the remaining turmeric powder into the pan and mix well. Slowly pour in the water and stir to create a smooth sauce. Season with the remaining salt (adjust to taste).

Step 6

Bring the sauce to a gentle simmer and carefully add the fried fish fillets back into the pan. Spoon the sauce over the fish to coat them evenly.

Step 7

Cover the pan with a lid and let the fish cook in the sauce for 5-7 minutes over low heat. Turn off the heat once the fish has absorbed the flavors and the sauce has slightly thickened.

Step 8

Garnish with freshly chopped coriander leaves if desired and serve the fish in mustard sauce hot over a bed of steamed rice for a comforting meal.

Nutrition Facts

Serving size	855.3 grams (855.3g)

Amount per serving	% Daily Value*
Calories	714

Total Fat 17.90g	23%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 0.00g
Cholesterol 275mg	92%
Sodium 2684mg	117%
Total Carbohydrate 13.90g	5%
Dietary Fiber 5.40g	19%
Total Sugars 5.80g
Protein 115.40g	231%

Vitamin D 1000IU	5000%
Calcium 176mg	14%
Iron 6mg	33%
Potassium 2236mg	48%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.8%

Protein: 68.1%

Carbs: 8.2%