Macher Jhol Recipe Bengali Fish Curry
Macher jhol, a Bengali fish curry that literally translates to Fish Gravy; my version is modestly spiced and served in a thick tomato-based gravy that tastes fantastic!
Servings 2 Servings
Calories 369kcal
Ingredients
- 300 g Skinless Cod Loin 10oz
- ½ teaspoon Salt
- 2 tablespoon Cooking Oil
- 1 medium Onion 150g
- 35 g Ginger 1 Thumb-sized piece
- 2 Garlic Cloves
- 400 g Tin of Chopped Tomatoes 14oz
- 2 tablespoon Tomato Puree
- 1 teaspoon Mustard Seeds
- 1 teaspoon Cumin Seeds
- 2 Red Chillies Go as hot/mild as you like
- 12 Curry Leaves
- ½ teaspoon Ground Coriander
- ½ teaspoon Ground Turmeric
- ¼ teaspoon Sugar
Instructions
- Cut the cod loin into two steaks.
- Mash the garlic cloves.
- Grate the ginger.
- Cut the chilli peppers in half lengthways.
- Grate the onion on the fine side of a grater
- Heat a medium (24cm or 10") nonstick frying pan over a high heat. Add the oil when it is hot sear the cod loin pieces for a minute on each side.Then remove and set aside.
- Add the cumin seeds, mustard seeds, and slit red chilli peppers to the frying pan.
- When the seeds begin to crackle, add the curry leaves, garlic, and ginger and cook for 30 seconds.
- Add the grated onion and cook for 7-10 minutes, stirring regularly until the onions go a fairly deep golden brown.
- Add the tomato puree and cook for a minute ot two, stirring constantly.
- Pour in the tomatoes, sprinkle over the sugar, ground coriander, ground turmeric and salt and stir.
- Return the fish to the pan and coat well in the sauce, then add a lid and cook for 7-10 minutes, before serving.
Nutrition
Serving: 1 | Calories: 369kcal | Carbohydrates: 19g | Protein: 38g | Fat: 16g | Saturated Fat: 1g | Polyunsaturated Fat: 14g | Cholesterol: 83mg | Sodium: 713mg | Fiber: 3g | Sugar: 8g
