Masor Jhol
the everyday Assamese fish curry, thin and turmeric-yellow with potato and tomato
Allergens in Masor Jhol: fish, mustard.
Ingredients
Quantities for 4.
- 600g rohu or another firm river variety, cut into 2cm steaks on the bone Fish
- 1 1/2 tsp, used in two lots Turmeric
- 4 tbsp Mustard Oil
- 2 medium, quartered lengthways Potato
- 2, chopped Tomato
- 1 medium, finely sliced Onion
- 1 tbsp, ground to a paste Ginger
- 4 cloves, crushed Garlic
- 3, slit lengthways Green Chilli
- 1 tsp Panch Phoron
- 1 tsp Coriander Powder
- 600ml Water
- to taste Salt
- 2 tbsp, chopped Coriander Leavesoptional
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 with turmeric and salt and leave it 10 minutes before frying. It firms the surface so the pieces do not break in the pan.
- Let the fish stand 15 minutes out of the fridge first. Cold pieces stick and tear.
- This is a thin curry, not a thick one. It should pool around the rice rather than sit on it.
Method
- Rub the fish with 1/2 tsp of the turmeric and 1 tsp salt and set it aside for 10 minutes.
- Heat the mustard oil in a kadhai until it smokes and the sharp smell fades, then take it off the heat for 30 seconds.Raw mustard oil tastes bitter in a curry. Smoking it once fixes that.
- Fry the fish in the hot oil, 2 minutes a side, until the edges are set and pale gold. Lift out onto a plate.You are firming the fish, not cooking it through. It finishes in the gravy.
- In the same oil, fry the potato quarters for 4 minutes until the cut faces are gold. Lift them out too.
- Drop the panch phoron into the oil and let it crackle for about 20 seconds until the fennel seeds turn a shade darker.
- Add the onion and cook 5 minutes until soft and just gold, then the ginger and garlic for 1 minute more, until the raw garlic smell goes.
- Stir in the tomato, the remaining 1 tsp turmeric and the coriander powder, and mash it about for 4 minutes until the tomato collapses and oil beads at the edge of the pan.
- Pour in the water, return the potato, bring to a boil and simmer 10 minutes until a knife goes into the potato without resistance.
- Slide the fish back in with the green chillies and simmer uncovered 5 minutes. Do not stir. Shake the pan by the handle instead.A spoon in the pan at this stage will shred the fish.
- Take it off the heat, rest 5 minutes, scatter the coriander leaves and serve with hot 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 2 days refrigerated and the flavour deepens overnight. Reheat gently in a wide pan without stirring; do not boil, or the fish falls apart.
Nutrition Good estimate
One serving of Masor Jhol (471 g) is about 389 calories, or 83 calories per 100 g.
High protein: 34 g a serving, 35% of the calories
| Per serving471 g | Per 100 g | |
|---|---|---|
| Calories | 389 kcal | 83 kcal |
| Protein | 33.9 g | 7 g |
| Carbohydrate | 23.7 g | 5 g |
| of which sugars | 3.9 g | 1 g |
| Fibre | 4.0 g | 1 g |
| Fat | 17.7 g | 4 g |
| of which saturated | 2.3 g | 0 g |
| of which unsaturated | 13.5 g | 3 g |
Nearest database match used for panch phoron. Estimated from raw ingredients using USDA FoodData Central.
More like this: Healthy Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · Northeast Indian recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.