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Mustard Fish Curry

Madhu Kumar
Makes 4 portions. Nutrition info provided for one portion.
Prep Time 40 minutes
Cook Time 45 minutes
Total Time 1 hour 25 minutes
Course Main Course
Cuisine Indian
Servings 4
Calories 190 kcal

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