BengaliEasy

Bengali Fish Stew (Machher Jhol)

Name: Bengali Fish Stew (Machher Jhol)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Bengali
Ingredients: 500g Rohu or catla fish, cut into pieces; 1 medium Potato, quartered; 1 tsp Turmeric powder; 1 tsp Cumin seeds; 2 Green chilies; 3 tbsp Mustard oil; 1 Tomato, chopped

Prep Time

10 min

Cook Time

20 min

Total Time

30 min

Servings

Step-by-Step Instructions

1
Marinate fish with turmeric and salt for 10 minutes.
2
Heat mustard oil until smoking, then lightly fry fish pieces. Set aside.
3
In same oil, add cumin seeds, fry potatoes until golden edges.
4
Add tomato, turmeric, green chilies, and 2 cups water. Simmer until potato is tender.
5
Gently add fish back, cook 5 more minutes. Serve with brown rice.

*Pro Tips

1
Smoking mustard oil removes the raw pungent taste
2
Add a pinch of sugar - the Bengali way

Why It's Diabetic-Friendly

Fish provides lean protein with omega-3 fatty acids. Paired with brown rice instead of white, this meal has a moderate GI.

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