Indian Mustard Fish Curry

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A bold and tangy fish curry from coastal Odisha, India, where pungent black mustard seed paste meets tender freshwater fish in a sharp, comforting gravy. Served traditionally with steaming white rice, this everyday curry showcases the eastern Indian love for sharp mustard flavors and freshly caught fish.

Nutrition Facts

Per serving (estimated)

• 345 kcalCalories
• 18 gFat
• 3 gSaturated Fat
• 10 gCarbs
• 3 gFiber
• 4 gSugar
• 32 gProtein
• 720 mgSodium
• 680 mgPotassium
• 150 mgCalcium
• 3 mgIron
• 14 mgVitamin C
• 85 mcgVitamin A

Ingredients

For the fish

• 500 g Rohu or any firm white fish, cut into 2-inch steaks
• 1 tsp turmeric powder
• 1 tsp salt
• 1 tbsp lemon juice

For the mustard paste

• 3 tbsp black mustard seeds
• 1 tbsp yellow mustard seeds
• 1 tsp cumin seeds
• 3 tbsp warm water, for grinding

For the curry base

• 3 tbsp mustard oil
• 1 tsp panch phoron (Bengali five-spice)
• 10-12 fresh curry leaves
• 1 large onion, finely chopped
• 1 tbsp ginger-garlic paste
• 2 green chilies, slit lengthwise
• 1 medium tomato, chopped
• 1/2 tsp red chili powder

To finish

• 1/2 cup plain yogurt, whisked smooth
• 3/4 cup warm water
• Salt to taste
• 2 tbsp fresh coriander leaves, chopped
• 1 slit green chili, for garnish

Directions

1. Toss the fish steaks with turmeric, salt, and lemon juice in a bowl, then set aside to marinate for 15 minutes while you prepare the curry base.
2. Soak the black and yellow mustard seeds with the cumin seeds in warm water for 10 minutes, then grind to a smooth thick paste using a little extra water as needed.
3. Heat mustard oil in a heavy-bottomed pan over medium-high heat until it just begins to smoke, then reduce the heat to medium.
4. Add the panch phoron and curry leaves and let them splutter for 15 seconds, then stir in the chopped onion and cook for 6-8 minutes until golden brown.
5. Add the ginger-garlic paste, slit green chilies, chopped tomato, and red chili powder, and sauté for 4-5 minutes until the tomatoes break down and the oil begins to release from the sides.
6. Whisk the yogurt into the ground mustard paste and stir this mixture into the pan, cooking for 2 minutes to remove the raw mustard aroma.
7. Pour in the warm water, season with salt, and bring to a gentle simmer, then carefully slide in the marinated fish pieces in a single layer.
8. Cover and cook on low heat for 8-10 minutes until the fish is opaque and flakes easily with a fork, taking care not to break the pieces.
9. Spoon into a serving bowl, garnish with chopped coriander and a slit green chili, and serve hot with steamed rice.

Cook’s Notes

• Heat mustard oil until it just smokes to mellow its pungent, bitter raw edge before tempering spices.
• Soaking mustard seeds in warm water before grinding yields a smoother paste with stronger, less gritty flavor.
• Traditional fish choices are Rohu, Katla, or Hilsa; salmon or any firm-fleshed white fish works beautifully as a substitute.
• Finish with a squeeze of fresh lemon to brighten the sharp mustard notes just before serving.

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