Tilapia Sorshe Jhal
Tilapia Sorshe Jhal is a traditional Bengali fish curry dish that features tilapia fish cooked in a spicy mustard-based gravy. The term "Sorshe Jhal" translates to "spicy mustard gravy" in English, emphasizing the primary ingredient and flavor profile of the dish.
Ingredients
- 500 grams Tilapia Fish (cut and cleaned)
- 3 tablespoons Mustard Paste (made with black mustard seeds, green chilis and a little bit of salt)
- 2 pieces Onion (chopped)
- 8 pieces Green Chili (slit vertically, 3 pieces used for making mustard paste)
- 1 tablespoon Turmeric Powder
- 1 tablespoon Kashmiri Red Chili Powder
- ½ tablespoon Black Cumin Seeds
- 4 tablespoons Mustard Oil
- Salt to Taste
Instructions
- Marinate Tilapia fishes with ½ tablespoon of turmeric powder and ½ tablespoon of salt. Keep them aside for 10 minutes.
- Place a wok on the clay stove and pour mustard oil into it. (you can use any heating medium)
- Fry both sides of the tilapia fish (no need to deep fry) and then take them out and place them on a plate.
- Add black cumin seeds to the oil.
- Add finely sliced onions and fry them until they turn lightly brown.
- Add Kashmiri red chili powder and a little bit of turmeric powder. Sauté for a few seconds.
- Add a little bit of water and stir well.
- Add mustard paste and sauté for 5 minutes. Then, add water according to desired gravy consistency.
- Add salt and the green chilis.
- When the spicy mustard gravy comes to a boil, slide the tilapia fish one by one into the wok.
- Cook for a few minutes. Add 1 tablespoon of mustard oil for flavor. Place a lid on the pan.
- Remove the lid after 2 minutes.
- Tilapia sorsher jhal is ready and pour onto a serving plate. If you wish, garnish it with a few green chilies. Serve it with steamed rice.
Video
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Notes
You can use gas or electric stove.
Using fresh tilapia fish will enhance the overall flavor and give a firm texture to the dish.
I marinate the fish with salt and turmeric powder for additional flavor and removing the fishy odor.
I use freshly ground mustard, preferably in a traditional mortar and pestle, for the best taste and results.
Add or reduce the chilies and modify the spices according to your taste preference.
Do not add too much water to the dish and let it cook on a low flame to reduce gradually to achieve the desired consistency of the mustard gravy.
Nutrition Info (Estimation Only)
Nutrition Facts
Tilapia Sorshe Jhal
Amount per Serving
Calories
213
Calories from Fat 126
% Daily Value*
Fat
14
g
22
%
Saturated Fat
2
g
13
%
Trans Fat
0.002
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
8
g
Cholesterol
50
mg
17
%
Sodium
882
mg
38
%
Potassium
394
mg
11
%
Carbohydrates
3
g
1
%
Fiber
1
g
4
%
Sugar
0.4
g
0
%
Protein
21
g
42
%
Vitamin A
488
IU
10
%
Vitamin C
1
mg
1
%
Calcium
30
mg
3
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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