Mustard Fish Curry
Makes 4 portions. Nutrition info provided for one portion.
Ingredients
Fish marinade
- 500 grams salmon (filet)
- ¼ tsp turmeric powder
- ½ tsp salt
- 1 tbsp whole wheat flour (atta)
Fish gravy
- 1 tsp mustard oil
- 2 cups water
- ¼ tsp turmeric powder
- 4 tsp coriander powder
- ½ tsp red chilli powder
- ½ tsp kashmiri chilli powder
- 3 tsp garlic paste
- ½ tsp ground yellow mustard seeds
- 1 tbsp tomato paste
- 1 medium tomato chopped
- ½ tsp salt (or as per taste)
- 1 tsp kasoori methi (dried fenugreek) for garnishing
Instructions
For Marinade
- Add turmeric powder, chilli powder, salt to salmon
- Mix well
- Add the wheat flour
- Mix well
- Add the fish and mix well
- Allow fish to marinade for 30 minutes
For baking the fish
- Preheat oven to 350 F
- Line the oven tray with parchment paper (no oil needed)
- Place the fish on tray and bake for 20-25 mins
- Keep checking to make sure it doesn't over cook / dry up
For gravy
- Place wok/kadai on flame
- Keep aside 1/2 cup of water
- Add 1 tsp mustard oil (can use any other cooking oil as well)
- Heat the oil well else it will start foaming
- Once the oil is hot, add turmeric Powder
- Mix turmeric powder with the mustard oil
- Add a little bit of water from the half cup of water we'd kept aside
- Lower the flame
- Now add 4 tsp coriander Powder, red chilli powder, kashmiri chilli powder and garlic paste
- Now add the main ingredient - Yellow Mustard Seeds
- Add the tomato paste and chopped tomato
- Add salt
- Add the remaining ½ cup of water
- Now stir and cook the mixture
- Once it boils, lower the flame and cover and cook it for 5 minutes - this will help to cook the tomatoes
- Once the tomatoes have softened, cook the mixture for 10-12 minutes till it dries up - cook on medium flame, if needed can increase to high
- Once it dries up, you know the masala is ready
- Now add 1½ cups of water
- Increase flame to high and bring it to a boil
- Once it's boiling, lower the flame to medium and cook for 5 mins
- Now add fish to the gravy and adjust the flame to low
- Make sure the fish is covered with gravy (The fish is almost cooked anyway)
- We will cover and cook this for another 2 mins
- Sarson fish is now ready!Serve and garnish with 1 tsp Kasuri Methi
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