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Macher jhol recipe

A fillet of fish in a spicy dark orange sauce, served with chopped coriander on a bed of rice

Prep time
20 mins

Cooking time
20 mins

Effort
Medium effort

Serves
4

  • 4 fish steaks (unsalted)
  • 0.5 teaspoon turmeric powder 
  • 0.5 teaspoon salt (optional)
  • 4 medium tomatoes, finely chopped
  • 3 garlic cloves, finely chopped
  • 4 green chillies, finely chopped
  • 1 tablespoon powdered mustard seeds 
  • 1 teaspoon onion seeds (kalonji)
  • 470ml water 
  • 4 tablespoons mustard oil

Swap tip

To reduce the salt content of the dish, try swapping the salt for paprika or lemon juice.

Nutritional information

Nutritional analysis, per adult portion (¼ recipe)

  • 891kJ / 213kcal
  • 38.3g protein
  • 1g carbohydrate, of which 0.9g sugars
  • 6.7g fat, of which 1.4g saturates
  • 0.4g fibre
  • 0.32g salt

1

Put the fish steaks in a bowl with the turmeric powder and a pinch of salt. Mix well and set aside for later.

2

In a blender or mixing bowl, blend the tomatoes, garlic, 3 green chilies, powdered mustard, pinch of salt and 120ml water to a smooth paste. Keep aside.

3

Heat 2 tablespoons mustard oil in a pan. Add the kalonji seeds and let sizzle for about 10 seconds, then add the blended tomato mixture. Turn the heat down to low, and stir for 8 minutes or so.

4

Once the mixture has got a deeper, darker colour, add 350ml of water, stir well and bring to a boil. Once it's boiling, turn the heat back down to simmer on low for another 10 minutes.

5

Heat 2 tablespoons of mustard oil in a pan, and then fry the marinated fish steaks until golden brown on both sides. Add the fish to the tomato mixture and leave to simmer for 2 or 3 minutes. 

The fish steaks can also be wrapped in foil and baked in the oven instead, if you want to use less oil.

6

Top with chopped coriander leaves and serve hot.

Serve with a portion of steamed or boiled long grain rice (cooked to packet instructions).