Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Fish in a pungent mustard sauce — Bengal, India.
Equipment: Wide pan with lid
Measures and names
Ingredients
- 4 white fish fillets
- 2 tbsp wholegrain or Dijon mustard
- 1 tsp turmeric
- 2 green chillies, sliced
- 1 tbsp mustard or vegetable oil
- 150 ml water
- Coriander (cilantro), to serve
- Cauliflower rice, to serve
Method
- Rub the fish with half the turmeric and a pinch of salt and leave for 5 minutes.
- Whisk the mustard with the remaining turmeric, the green chillies and the water.
- Warm the oil in a wide pan over a medium heat (if using mustard oil, heat until it just smokes, then cool slightly — this tames its rawness).
- Pour in the mustard sauce and bring to a gentle simmer.
- Lay in the fish and cook for 8–10 minutes, spooning the sauce over, until it flakes. Taste and season.
- Scatter with coriander and serve with cauliflower rice.
Swaps and tips
Traditionally made with mustard seeds ground to a paste; jarred mustard is a quick, easy stand-in. Mustard oil adds authentic pungency.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 33 g | 3 g | 1 g | 7 g | 205 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
