Maacher Jhol
Bengali Fish Curry
Maacher Jhol, a traditional Bengali fish curry, is a delightful dish that brings together the richness of fresh fish and a symphony of spices, all beautifully blended to create a medley of flavors that truly represent the essence of Bengali cuisine. This medium-spiced curry is not only a feast for the palate but also a wholesome dish that’s lactose-free, making it suitable for a variety of dietary preferences. Perfect for serving four, this curry pairs wonderfully with plain rice, elevating your dining experience to new heights.
Ingredients
| Ingredient | Quantity |
|---|---|
| Fish steaks (Kingfish, Salmon, Halibut) | 4 large pieces |
| Turmeric powder | 1 tsp |
| Salt | ½ tsp |
| Mustard oil | 3 tbsps |
| Miniature potatoes | 10 |
| Bay leaf | 1 large |
| Green cardamom pods, bruised | 5 pods |
| Cumin seeds | 1 tsp |
| Mustard seeds | 1 tsp |
| Onion, finely chopped | 1 large |
| Ginger, crushed | 5 cm |
| Garlic cloves, crushed | 3 |
| Fresh chilli, finely chopped | 1 |
| Tomatoes, finely chopped | 2 |
| Turmeric powder | ½ tsp |
| Coriander seeds, crushed | 1 tsp |
| Greek yogurt | 2 tbsps |
| Green chillies, sliced lengthways | 2 |
| Fresh coriander, finely chopped | A handful |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 320 |
| Protein | Approximately 25g |
| Carbohydrates | Approximately 35g |
| Fat | Approximately 12g |
| Fiber | Approximately 4g |
Instructions
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Prepare the Fish: Begin by washing the fish steaks thoroughly and patting them dry with kitchen paper. Place the fish on a dish and sprinkle with turmeric powder and salt, ensuring an even coating. Rub the spices into the fish and let it marinate for about 30 minutes to absorb all the flavors.
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Make the Onion Paste: While the fish marinates, finely chop the onion and blitz it in a food processor or blender until it forms a smooth paste. This will serve as a base for your curry, adding depth and richness to the sauce.
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Fry the Fish: After the marination period, heat the mustard oil in a large pan over medium heat. Once the oil is hot, gently add the marinated fish steaks, frying until each piece is golden brown on both sides. Take care not to overcrowd the pan, and handle the fish gently to avoid breaking it. Once cooked, remove the fish from the pan and set aside on a plate.
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Fry the Potatoes: In the same pan (adding more oil if necessary), fry the miniature potatoes until they are golden and crisp. Remove them from the oil and drain on kitchen towel to remove excess oil. Set aside for later.
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Spice Infusion: If needed, add a bit more mustard oil to the pan and heat over medium heat. Once hot, add the bay leaf, bruised green cardamom pods, and cumin seeds. Allow these spices to sizzle and become fragrant, releasing their essential oils into the oil.
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Sauté the Aromatics: Add the onion paste along with the crushed ginger and garlic to the pan, sautéing for about 10 minutes or until the mixture turns a lovely golden brown. This step is crucial as it builds the base flavor of the curry.
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Add the Vegetables and Spices: As the onions reach the desired color, incorporate the finely chopped tomatoes, ½ teaspoon of turmeric powder, crushed coriander seeds, and chopped fresh chilli into the pan. Stir well until the mixture becomes fragrant and the tomatoes soften.
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Incorporate the Yogurt: Once the tomato mixture is ready, spoon in the Greek yogurt, mixing it thoroughly into the sauce. This will add creaminess and a tangy flavor that beautifully complements the spices.
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Simmer the Sauce: Allow the mixture to cook for about 10-15 minutes until it becomes shiny. Next, add 1 to 2 cups of hot water, depending on your desired consistency for the sauce. Stir well to combine all the ingredients.
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Cook the Potatoes: Gently add the fried potatoes into the sauce and bring everything to a boil. Once boiling, reduce the heat and let the potatoes simmer, cooking through until they are soft.
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Add the Fish: When the potatoes are tender, carefully add the fried pieces of fish back into the pan. Gently stir to coat the fish in the sauce, being cautious not to break the pieces apart. Let it cook for a few minutes, allowing the flavors to meld together.
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Garnish and Serve: Remove the pan from the heat and sprinkle the curry generously with finely chopped fresh coriander and sliced green chillies for a pop of color and freshness. Serve your delectable Maacher Jhol immediately with a steaming bowl of plain rice, making sure to savor the aromatic flavors of this beloved Bengali dish.
This Maacher Jhol is a celebration of Bengali culinary tradition, effortlessly merging fresh ingredients and robust spices to create a comforting meal that is sure to delight your family and friends. Enjoy the harmony of flavors and the warmth of home-cooked goodness with every bite!
