Allergens in Machhak Jhor: fish, mustard.
Ingredients
Quantities for 4.
- 700g rohu or katla, cut into 2cm steaks Fishany firm freshwater fish works
- 4 tbsp Poppy Seeds
- 2 tsp Mustard Seedssoak with the poppy seeds
- 5 tbsp Mustard Oil
- 1 tsp Nigella
- 5, slit Green Chilli
- 1.5 tsp Turmeric1 tsp for rubbing the fish, the rest for the gravy
- 0.5 tsp Chilli Powder
- to taste Salt
- 400 ml Water
- 2 tbsp, chopped Coriander Leavesoptional
Cookware
stovetop, kadhai, blender
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
- Soak the poppy seeds and mustard seeds together in 100 ml warm water for 30 minutes before grinding, or the paste will stay gritty.
- Rub the fish steaks with 1 tsp turmeric and a good pinch of salt and leave 15 minutes. It firms the surface so the pieces do not break.
- Pat the fish completely dry before it meets the oil.
Method
- Grind the soaked poppy and mustard seeds with 2 of the green chillies and 3 tbsp of their soaking water to a smooth pale paste.Grind in short bursts. Mustard turns bitter if the blender heats it up.
- Heat the mustard oil in a kadhai until it smokes, then lower the flame.
- Slide in the fish and fry 2 minutes a side until the surface is set and pale gold, then lift out onto a plate.Do not brown it hard. The fish finishes cooking in the gravy.
- Crackle the nigella seeds in the remaining oil for 20 seconds until they smell smoky.
- Add the ground paste with the remaining turmeric and the chilli powder and cook on low for 4 minutes, stirring constantly.Keep the heat low and keep it moving; mustard paste scorches in seconds.
- Pour in the water, add the remaining slit chillies and salt, and simmer 5 minutes until the gravy thickens enough to coat a spoon.
- Return the fish, spoon gravy over each piece, cover and simmer 6 minutes on low.
- Drizzle over 1 tsp raw mustard oil, scatter the coriander and rest 5 minutes off the heat 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
Best eaten the day it is made. Keeps 1 day refrigerated; reheat covered on low heat without stirring so the fish stays whole.
Nutrition Good estimate
One serving of Machhak Jhor (293 g) is about 400 calories, or 137 calories per 100 g.
High protein: 38 g a serving, 38% of the calories
| Per serving293 g | Per 100 g | |
|---|---|---|
| Calories | 400 kcal | 137 kcal |
| Protein | 37.9 g | 13 g |
| Carbohydrate | 4.8 g | 2 g |
| of which sugars | 0.8 g | 0 g |
| Fibre | 2.7 g | 1 g |
| Fat | 25.2 g | 9 g |
| of which saturated | 3.1 g | 1 g |
| of which unsaturated | 19.7 g | 7 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 · Bihari recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.