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Mrigel Macher Jhal – A Spicy Bengali Fish Curry

Introduction

Mrigel Macher Jhal is a traditional Bengali fish curry made with Mrigel fish (a type of carp), mustard paste, and aromatic spices. It is a simple yet flavorful dish, commonly prepared in Bengali households for lunch or dinner. The word "Jhal" means "spicy," and this dish lives up to its name with a bold mustard flavor and a hint of heat from green chilies.

What is Mrigel Fish?

Mrigel (Cirrhinus mrigala) is a freshwater carp widely consumed in Bengal, Assam, and Odisha. It has a firm texture, mild sweetness, and is rich in protein and omega-3 fatty acids, making it a nutritious choice for fish lovers.

Ingredients for Mrigel Macher Jhal

To prepare this delicious Bengali-style fish curry, you will need:

For Marinating the Fish:

Mrigel Fish Pieces – 4-5 (cleaned and washed)

Turmeric Powder – ½ tsp

Salt – ½ tsp


For the Gravy:

Mustard Seeds – 2 tbsp (or ready-made mustard paste)

Onion (finely chopped) – 1 medium

Tomato (chopped or pureed) – 1 medium

Green Chilies – 2-3 (slit)

Turmeric Powder – ½ tsp

Red Chili Powder – ½ tsp

Mustard Oil – 3 tbsp

Nigella Seeds (Kalonji) – ½ tsp (for tempering)

Salt – As per taste

Water – 1 cup


Step-by-Step Recipe

Step 1: Marinate and Fry the Fish

1. Rub the fish pieces with turmeric powder and salt and let them rest for 10 minutes.


2. Heat mustard oil in a pan until it starts to smoke. Reduce heat and fry the fish pieces until they turn golden brown. Set aside.



Step 2: Prepare the Mustard Paste

1. If using whole mustard seeds, soak them in water for 10-15 minutes, then blend into a smooth paste with a little salt and green chili.


2. If using store-bought mustard paste, dilute it with a little water to avoid bitterness.



Step 3: Make the Gravy

1. In the same pan, add more mustard oil if needed.


2. Add nigella seeds (kalonji) and let them splutter.


3. Add chopped onions and sauté until golden brown.


4. Add chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes turn soft.


5. Pour in the mustard paste and mix well. Cook for 2-3 minutes.


6. Add water and bring the gravy to a boil.



Step 4: Simmer and Serve

1. Gently place the fried fish into the gravy and let it simmer for 5 minutes.


2. Add slit green chilies for extra spice and cover the pan.


3. Once the oil separates from the gravy, turn off the heat.


4. Serve hot with steamed rice.



How to Serve Mrigel Macher Jhal

Best served with plain steamed rice.

Can be paired with a simple dal (lentil soup) for a complete Bengali meal.

A side of green salad or fried eggplant (begun bhaja) enhances the experience.


Health Benefits of Mrigel Fish Curry

Rich in Omega-3 – Supports heart and brain health.

High in Protein – Helps in muscle building and repair.

Good for Digestion – Mustard oil aids in digestion and has antibacterial properties.


Tips for a Perfect Mrigel Macher Jhal

Use fresh mustard paste to enhance the flavor.

Alwa