Tilapia Sorshe Jhal
Tilapia Sorshe Jhal is a Bengali fish curry cooked with fresh Tilapia fish with a freshly made paste of black mustard seeds and green chilies. Cooked usually in mustard oil, I like its bold look and flavor.
Ingredients
- Tilapia Fish: 500 gms cut and cleaned
- Mustard Paste: 3 tbsp made with black mustard seeds, green chilies and a little bit of salt
- 2 Large-Sized Onions finely sliced
- Green Chilies: 8 pieces slit vertically, 3 pieces used for making mustard paste
- Turmeric Powder: 1 tsp
- Kashmiri Red Chili Powder: 1 tbsp
- Black Cumin Seeds: half tsp
- Mustard Oil: 4 tbsp
- Salt to Taste
- Water as much as required
Instructions
- Marinate Tilapia fishes with ½ tsp of turmeric powder and a bit of salt. Keep them aside for 10 minutes.
- Place a wok on the clay stove and pour 3 tbsp of mustard oil into it.
- Fry both sides of the tilapia fish (no need to deep fry) and then take them out and place them on a plate.
- (Pro tip: Avoid over-frying the fish, as it can make the fish dry and firm.)
- Add black cumin seeds to the remaining oil in the wok.
- Add finely sliced onions and fry them until they turn light 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.
- (Pro tip: Cook the mustard paste over medium-low heat to mellow its raw pungency while preserving its distinctive flavor.)
- Add salt and the green chilies.
- When the spicy mustard gravy comes to a boil, slide the fried 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 sorshe jhal is ready.
Video
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Notes
You can use gas or electric stove.
I always use fresh tilapia fish with firm skin and clear eyes. It enhances the overall flavor and gives a firm texture to the dish.
I prefer using a traditional mortar and pestle to grind the mustard seeds 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 at once. 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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