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Main course · Indian

Macha Besara (Odia Fish in Mustard Sauce)

35 min Serves 4 ~272 kcal/serving ~£8.80 (£2.20/serving) Dairy-freeGluten-freePescatarian

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Ingredients

  • 600 g tilapia fillets
  • 2 tbsp black mustard seeds
  • 1 tsp panch phoron (five spice blend)
  • 3 fresh green chillies
  • 1.5 tsp ground turmeric
  • 3 tbsp mustard oil
  • 10 g fresh coriander, chopped

Nutrition (per serving)

Calories
272 kcal
Protein
32 g
Carbohydrate
2.1 g
of which sugars
0.8 g
Fat
14.8 g
of which saturates
2.2 g
Fibre
1.2 g
Salt
0.20 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Soak the mustard seeds in warm water for 20 minutes, then blend with one green chilli and a splash of water to a smooth paste.

  2. 2

    Rub the tilapia fillets with half the ground turmeric.

  3. 3

    Heat the mustard oil in a wide pan and fry the panch phoron for 30 seconds, then add the mustard paste and remaining turmeric and cook for 2 minutes.

  4. 4

    Pour in 250ml water and the remaining whole green chillies, and simmer for 5 minutes.

  5. 5

    Add the fish and simmer gently for 6-7 minutes until it flakes easily and is cooked through.

  6. 6

    Scatter with the chopped coriander and serve with rice.

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