Tilapia Macher Tel Jhal
Tilapia Macher Tel Jhal is a traditional Bengali fish curry made with tilapia fish. It is a popular and spicy dish in Bengali cuisine, known for its bold and complex flavors.
Ingredients
- 400 grams Tilapia fish (cut & cleaned)
- ½ tbsp Ginger (grated)
- 5 cloves Garlic (grated)
- ½ tbsp Cumin powder
- 1 tbsp Turmeric powder
- 1 tbsp Red chili powder
- ½ tbsp Coriander powder
- 1 piece Tomato (chopped)
- 1 piece Onion (chopped)
- 3 pieces Green chili (slit)
- 2 tbsp Coriander leaves
- 5 tbsp Mustard oil
- Salt to taste
Instructions
- Marinate the Tilapia fish with ½ tbsp of salt and ½ tbsp of turmeric powder. Leave it for 15 minutes.
- Add 3 tbsp of mustard oil to the wok and let it heat up. Gently add the fish into the hot oil and fry them.(Pro tip: Add oil as per your preference. Be very careful while adding the fish into the oil.)
- Flip them over and fry both sides. Take them out on a plate when they are done.
- Now add 2 tbsp of mustard oil into the same wok. This is an oily & spicy recipe which requires a little more oil than usual. When the oil is hot, add the chopped onions. Stir the onions until they turn a light brown color.
- Add the grated ginger and garlic when the onions are lightly fried. Stir it nicely until the raw smell goes away.
- Add the chopped tomatoes. Stir them nicely till the tomatoes become mushy
- Now add the coriander powder, cumin powder, turmeric powder, and red chili powder. Mix everything very well. Add a little bit of water and then cook; otherwise, the spices will get burnt.
- When it is stirred nicely, add 1 tbsp of salt. Stir it again until the raw smell from the powdered spices goes away.
- When it is stirred nicely, add 1 cup of water into the mixture and mix everything. Now cover it with a lid and let it come to a boil.
- When the gravy starts boiling, add the fried fish. Now cover it with a lid.
- Remove the lid. Add green chilis now. Let it cook for a few minutes.(Pro tip: Add the chilis after the gravy boils, otherwise, they will boil completely.)
- It’s done after a few minutes. Turn off the gas and sprinkle the coriander leaves on top.
- Tilapia Macher Tel Jhal is ready. Transfer it to a serving bowl. Serve it with steamed rice.
Video
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Notes
Always use fresh and firm tilapia fish to make this dish. Firm, high quality fish adds to the taste and texture of the dish. It will also ensure that the fish will not break while cooking and hold firmly till the end.
If you want to have the best results and taste of the fish curry, it is recommended that you marinate the fish pieces and keep aside for about half an hour. This will tenderize the fish and remove the fishy odor. You may add a bit of lemon juice to the marination.
Always cook the dish with mustard oil if you want the best taste and flavor of the fish curry. The traditional pungent nature of the oil will offer a distinct gastronomic experience. The oil also acts as a preservative.
Alter the spice levels according to your taste. However, for the traditional and authentic taste, you are advised to refrain from it. You may increase the number of green chilies if you want it spicier or reduce it if you want a mildly spicy curry.
I cook the dish on low to medium heat. This will allow the flavors to mix with the ingredients perfectly and also ensure that the fish remains tender. Do not serve the dish piping hot. Allow it to rest for a while before serving.
Nutrition Info (Estimation Only)
Nutrition Facts
Tilapia Macher Tel Jhal
Amount per Serving
Calories
387
Calories from Fat 243
% Daily Value*
Fat
27
g
42
%
Saturated Fat
4
g
25
%
Polyunsaturated Fat
6
g
Monounsaturated Fat
15
g
Cholesterol
67
mg
22
%
Sodium
1287
mg
56
%
Potassium
719
mg
21
%
Carbohydrates
11
g
4
%
Fiber
3
g
13
%
Sugar
3
g
3
%
Protein
29
g
58
%
Vitamin A
1164
IU
23
%
Vitamin C
11
mg
13
%
Calcium
64
mg
6
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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