Mustard Fish

Bengalis are river people, so naturally we eat fish. This was thakurma’s staple fish dish, which is popular in most Bengali households. Mustard oil, paste*, and powder are all key ingredients in Bengali cooking, but since my dad didn’t use it in our house, it took me some time to get used to. Mustard oil is a healthy cooking oil (like olive), but has a much higher smoking point which makes it better for frying and sauteing. High heat neutralizes it’s strong flavor, so we use it in all of our dishes.

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Ingredients

• 500 grams/~1 lb tilapia, cut into medium pieces and dressed by fish monger (or filleted pieces)

• 1 packet mustard powder (roughy 2-3 tbsp)

• Mustard oil for frying (about 2-3 tbsp)

• 1.5 tsp panch poran seeds (mix of 5 seeds - mustard, cumin, onion, fenugreek, and fennel)

• 2 tsp turmeric powder

• 1 tsp Kashmiri chilli powder (optional)

• About 2 cups hot water

• 4 green chillis, slit

• Salt to taste

• Small bunch cilantro, chopped

Directions

1. Wash the fish and shake off excess water.

2. Coat the fish pieces evenly in 1/2 tsp turmeric powder and 1/2 tsp salt.

3. In a small bowl, mix together the mustard powder, 1/4 tsp salt, 1 tsp mustard oil, and enough warm water to make smooth paste. Set aside.

4. In a nonstick pan, heat 2-3 tbsp mustard oil on high flame until smoking.

5. Reduce the flame to medium, add the fish pieces, and fry until golden brown, flipping halfway through so they brown on both sides (3-4 minutes per side). If you need to, do this in batches so the fish cooks properly.

6. Remove the fish from the pan and set aside.

7. Based on the remaining oil, add enough mustard oil to coat the bottom of the pan and heat on high flame until smoking.

8. Splutter panch poran seeds in the oil until fragrant (about 30 seconds).

9. Reduce the flame to medium-low and add the mustard paste, 1.5 tsp turmeric powder, salt to taste (about 1 tsp), and Kashmiri chilli powder if using. Fry until the mustard paste tightens and starts to release its oil.

10. Add hot water and green chillis to the pan, stir, and bring to a simmer.

11. Nestle the fish pieces in the gravy. There should be enough liquid in the pan so that the fish pieces are mostly submerged. If needed, add more hot water. Cover and bring to a simmer for 2-3 minutes, flipping the pieces halfway through, until the sauce has thickened.

12. Turn off the heat, garnish with cilantro, and cover again for 1 minute to infuse the flavor.

13. Serve with rice.

*These days we use mustard powder to make the paste because it’s quicker. My thakurma made her own mustard paste before the powder was available. For homemade paste, blend 2 tbsp mustard seeds that have been soaked in water for 2 hours, 3 cloves of garlic, 2 green chillis, and enough water to make into a smooth paste.