Allergens in Macher Jhol: fish, mustard.
Ingredients
Quantities for 4.
- 600g rohu or katla, cut into 2cm cross-section steaks Fishany firm freshwater fish on the bone
- 2 medium, quartered lengthwise Potato
- 1, quartered Tomato
- 1 small, in thick wedges Eggplantoptional
- 2 tsp, divided Turmeric
- 1 tsp Chilli Powder
- 1.5 tsp Cumin Powder
- 1 tbsp, grated to a paste Ginger
- 1/2 tsp Nigella
- 3, slit Green Chilli
- 5 tbsp Mustard Oil
- 2 tbsp, chopped Coriander Leavesoptional
- to taste Salt
- 700ml Water
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Rub the fish steaks with 1 tsp turmeric and 1 tsp salt then cover and refrigerate 15 minutes.
- Pat the steaks completely dry before they go in the oil, or they will stick and tear.
- Mix the remaining turmeric, chilli powder, cumin powder and ginger with 4 tbsp water into a loose paste so it does not scorch in the pan.
Method
- Heat the mustard oil in a kadhai until it smokes, then lower to medium-high.
- Slide in the fish steaks and fry 3 minutes a side until the surface is firm and browned.Do not move the fish for the first 3 minutes. It releases from the pan when it is ready.
- Lift the fish out onto a plate and leave the oil in the pan.
- Fry the potato wedges in the same oil for 5 minutes until golden at the edges, then add the eggplant for 2 minutes.
- Push the vegetables aside, add the nigella seeds to the clear space and let them pop for 10 seconds.
- Stir in the spice paste and fry 2-3 minutes until it darkens and stops smelling raw.If it sticks, add a tablespoon of water rather than more oil.
- Add the tomato, slit chillies, 700ml water and salt. Bring to a boil and simmer 12 minutes until the potato is tender.
- Return the fish steaks, spooning gravy over them, and simmer 4 minutes only.Overcooked fish goes cottony. Four minutes is enough. It finished cooking in the frying stage.
- Turn off the heat, scatter the coriander, and rest 5 minutes before serving with plain rice.
Safe temperatures: Fish is done at 63°C / 145°F, or when it turns opaque and flakes easily. Reheat leftovers to 74°C / 165°F. FoodSafety.gov
Storage
Keeps 1 day refrigerated. Reheat gently just to a simmer; the fish toughens if it boils again.
Nutrition Good estimate
One serving of Macher Jhol (449 g) is about 407 calories, or 91 calories per 100 g.
High protein: 34 g a serving, 33% of the calories
| Per serving449 g | Per 100 g | |
|---|---|---|
| Calories | 407 kcal | 91 kcal |
| Protein | 33.5 g | 8 g |
| Carbohydrate | 20.5 g | 5 g |
| of which sugars | 2.5 g | 1 g |
| Fibre | 3.7 g | 1 g |
| Fat | 21.3 g | 5 g |
| of which saturated | 2.7 g | 1 g |
| of which unsaturated | 16.4 g | 4 g |
Estimated from raw ingredients using USDA FoodData Central.
More like this: Gluten-free Indian recipes · Dairy-free Indian recipes · No onion no garlic recipes · Bengali recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.