Allergens in Masor Tenga: fish, mustard.
Ingredients
Quantities for 4.
- 600g rohu or another firm river variety, cut into 2cm steaks Fish
- 4 tbsp Mustard Oilthe defining fat here. No other oil gives the same pungency
- 3 large, quartered Tomatothe everyday souring agent; dried thekera or elephant apple is used when in season
- 1/2 tsp Fenugreek Seeds
- 1 tsp, divided Turmeric
- 3, slit lengthways Green Chilli
- 1 large, cut into 8 thin wedges Potatousual in home kitchens, and it thickens the broth a littleoptional
- 1, juiced Lemongoes in off the heat
- 2 tbsp, chopped Coriander Leavesoptional
- to taste Salt
- 750ml Water
Cookware
stovetop
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 half the turmeric and a good pinch of salt and leave it 15 minutes. This firms the surface so the steaks do not shred in the pan.
- Heat mustard oil until it smokes and goes pale, then pull it off the heat for a minute before frying. Raw mustard oil tastes harsh and stays that way.
- Tenga means sour. Tomato is what most Assamese kitchens use on a weekday; if you have dried thekera, use two pieces and cut back to one tomato.
Method
- Heat the mustard oil in a wide pan until it smokes, take it off the heat for a minute, then fry the fish steaks 2 minutes a side until the edges are golden. Lift them out onto a plate.Do not move them for the first 2 minutes. The skin sticks and tears if you fuss.
- In the same oil, crackle the fenugreek seeds for about 10 seconds, until they darken a shade and smell nutty.Fenugreek turns bitter fast. Count to ten and move straight on.
- Slide in the potato wedges and fry 4 minutes, until the cut edges look translucent.
- Add the tomato, the rest of the turmeric, the slit chillies and salt. Cook 5 minutes, pressing the tomato with the back of the spoon, until it slumps and gives up its water.
- Pour in the water, bring to a boil and simmer 10 minutes uncovered, until the potato gives easily to a knife.
- Slide the fish back in, spoon broth over each piece and simmer 4 minutes more. Shake the pan rather than stirring.Stirring at this point breaks the fish into the broth.
- Take the pan off the heat, stir in the lemon juice and coriander, and let it sit 5 minutes before serving over plain rice.Lemon goes in off the heat. Boiled, it flattens and turns faintly bitter.
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 sourness deepens overnight. Reheat gently in a wide pan without stirring, loosening with a splash of water and a fresh squeeze of lemon.
Nutrition Good estimate
One serving of Masor Tenga (498 g) is about 346 calories, or 70 calories per 100 g.
High protein: 33 g a serving, 38% of the calories
| Per serving498 g | Per 100 g | |
|---|---|---|
| Calories | 346 kcal | 70 kcal |
| Protein | 32.9 g | 7 g |
| Carbohydrate | 14.3 g | 3 g |
| of which sugars | 4.3 g | 1 g |
| Fibre | 3.1 g | 1 g |
| Fat | 17.4 g | 4 g |
| of which saturated | 2.2 g | 0 g |
| of which unsaturated | 13.3 g | 3 g |
Estimated from raw ingredients using USDA FoodData Central.
More like this: Healthy Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · No onion no garlic recipes · Northeast Indian recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.