Bengali Macher Jhol
A light, brothy Bengali fish curry built on mustard oil, nigella seeds, and a simple potato-tomato base. Comforting home cooking meant to be ladled over plain rice.
Ingredients
- 1.5 pounds firm white fish steaks (such as rohu or catfish), cut into pieces
- 1 teaspoon ground turmeric, divided
- 1 teaspoon kosher salt, divided, plus more to taste
- 4 tablespoons mustard oil, divided
- 1 teaspoon nigella seeds (kalonji)
- 1 dried red chili
- 1 medium potato, peeled and cut into wedges
- 1 small eggplant, cut into wedges
- 1 tablespoon grated fresh ginger
- 1 medium tomato, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon kashmiri red chili powder
- 2 cups water
- 2 green chilies, slit lengthwise
- 1 tablespoon chopped fresh cilantro, for garnish
Instructions
- Rub the fish pieces with 1/2 teaspoon turmeric and 1/2 teaspoon salt, and let sit for 10 minutes.
- Heat 2 tablespoons mustard oil in a wok or wide, heavy pan over medium-high heat until it shimmers and just starts to smoke slightly, which mellows its sharpness.
- Fry the fish pieces for 2 to 3 minutes per side until lightly golden but not fully cooked through, then remove to a plate.
- In the same pan, add the remaining 2 tablespoons mustard oil and heat over medium heat, then add the nigella seeds and dried red chili, cooking for 30 seconds until fragrant.
- Add the potato wedges and eggplant, and stir-fry for 5 minutes until lightly golden at the edges.
- Stir in the ginger and cook for 30 seconds, then add the chopped tomato, remaining 1/2 teaspoon turmeric, cumin, coriander, and chili powder, and cook for 4 to 5 minutes until the tomato softens and the spices smell toasted.
- Pour in the water and remaining 1/2 teaspoon salt, bring to a boil, then reduce heat to a simmer.
- Cover and simmer for 10 to 12 minutes until the potato and eggplant are fork-tender.
- Gently slide the fried fish pieces and slit green chilies into the simmering broth and cook uncovered for 5 to 6 minutes, spooning broth over the top occasionally, until the fish is fully cooked and flakes easily, reaching an internal temperature of 145 F.
- Taste and adjust salt, then garnish with cilantro and serve hot over plain steamed rice.
Why You'll Love This
- A light, brothy curry rather than a thick gravy, meant to soak into steamed rice
- Pungent mustard oil, heated until it just smokes, gives this dish its distinctly Bengali character
- Simple pantry vegetables like potato and eggplant round out the dish without overshadowing the fish
Heating the mustard oil until it just begins to smoke tames its raw sharpness into a nutty, pleasant flavor; skipping this step leaves the oil tasting harsh.
Frying the fish briefly before it finishes cooking in the broth keeps the pieces intact instead of falling apart during the simmer.
Nutrition
| Calories | 300 |
| Protein | 27 g |
| Fat | 17 g |
| Carbs | 14 g |
| Fiber | 3 g |
| Sodium | 470 mg |
Estimated per serving
