Bengali Machher Jhol
Light and aromatic Bengali fish curry with turmeric-golden broth, green chilli and potato โ a soul-warming everyday dish with ~34g protein.
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November 15, 2025
15mPrep
30mCook
3Servings
โญ 4.7Rating
Nutrition Facts (per serving)
Protein 39%Fat 41%Carbs 20%
380kcalCalories
34gProtein
16gFat
18gCarbs
3gFiber
Ingredients
๐ฅ3
- 600 gfirm white fish fillets (rohu or tilapia)
- 8 gturmeric powder
- 4 wholegreen chillies
- 200 gpotato
- 150 gtomato
- 3 gcumin seeds
- 2 gnigella seeds (kalonji)
- 40 mlmustard oil
- 15 gginger paste
- 5 gsalt
Instructions
- Rub the fish pieces with half the turmeric and salt. Heat mustard oil in a wok until very hot. Fry the fish pieces until golden on both sides (about 2 minutes per side). Do not overcook. Remove and set aside.
- In the same oil, fry the potato wedges until lightly golden, about 4 minutes. Remove and set aside.
- Reduce heat to medium. Add nigella seeds and cumin seeds and let them sizzle for 20 seconds.
- Add the sliced tomato and ginger paste. Cook, stirring, for 4 minutes until the tomatoes soften into a thick paste.
- Add the remaining turmeric, red chilli powder (ยฝ tsp) and salt. Stir well.
- Pour in 400ml warm water and add the fried potato pieces. Bring to a boil and simmer for 10 minutes.
- Gently add the fried fish pieces and slit green chillies. Simmer for 5 minutes without stirring much. The jhol should be light and golden โ not thick like a curry. Serve with steamed white rice.
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