Macher jhol (Bengali fish curry)
SERVES 6 PREP 20 mins plus marinating COOK 35 mins EASY
1.5kg skinless, boneless fish fillets,
such as cod or halibut
1½ tsp ground turmeric
6 tbsp vegetable oil or mustard oil
(see tip, right)
1 large white onion, finely grated 4 garlic cloves, crushed 2.5cm piece of ginger, finely grated 1 tbsp ground coriander
1 tsp ground cumin
1 tsp medium chilli powder
3 tbsp tomato purée
200g large tomatoes, cut into
2.5cm cubes green chilli and a few sprigs of
coriander, to serve
1 Cut the fish fillets into 12 equal portions. Mix together 1 tsp salt and 1 tsp of the turmeric, then rub all over the fish. Set aside for 30 mins. 2 Heat 5 tbsp of the oil in a shallow saucepan over a medium-high heat. If using mustard oil, set over a medium-high heat until it’s smoking hot – to remove the bitter pungency of the oil – then turn down to a medium-high heat. Add the fish and fry on each side for 1-2 mins to seal, but don’t let them cook through. Remove to a plate and set aside.
3 Tip the onion, garlic and ginger into the pan and cook, stirring, for 2 mins over a medium-high heat. If the paste is sticking to the base of the pan, add a splash of water. Add 2 tsp salt and the remaining turmeric, then the coriander, cumin, chilli powder, tomato purée and tomatoes. Pour in 600ml warm water slightly cooled from the kettle and cook for 5 mins to bring to a simmer. Leave on a medium-high heat to reduce for 15 mins or until the oil comes to the surface and seeps to the sides of the pan.
4 Gently return the fish to the pan, ensuring that each piece is covered with the gravy so that all sides cook evenly. If possible, cook the fish pieces in a single layer to prevent them from breaking up into flakes. Lower the heat, add 1/2 tsp sugar and cook, with the lid on, until the fillets are cooked through – this should take no longer than 5 mins. Serve garnished with the chilli and coriander leaves.
GOOD TO KNOW low cal • 1 of 5-a-day • gluten free
PER SERVING 327 kcals • fat 13g • saturates 1g •
carbs 6g • sugars 5g • fibre 3g • protein 44g • salt 3.1g