Machher Jhol (Bengali Fish and Potato Curry)
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Ingredients
- 600 g tilapia fillets
- 300 g maris piper potatoes, peeled and cubed
- 1 onion, finely chopped
- 3 garlic cloves
- 10 g fresh ginger, grated
- 1 tsp ground turmeric
- 1 tsp chilli powder
- 2 fresh green chillies
- 3 tbsp mustard oil
- 10 g fresh coriander, chopped
Nutrition (per serving)
- Calories
- 319 kcal
- Protein
- 32.6 g
- Carbohydrate
- 16.3 g
- of which sugars
- 3.1 g
- Fat
- 13 g
- of which saturates
- 2.1 g
- Fibre
- 2.8 g
- Salt
- 0.22 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Cut the tilapia fillets into large chunks, rub with a little of the ground turmeric, and set aside.
- 2
Heat the mustard oil in a pan and fry the potatoes for 5 minutes until lightly golden, then set aside.
- 3
Add the chopped onion to the pan and cook over medium heat for 7 minutes until soft, then add the garlic and ginger and cook for 1 minute.
- 4
Stir in the remaining turmeric and the chilli powder, then return the potatoes to the pan with 400ml water and the whole green chillies.
- 5
Cover and simmer for 12 minutes until the potatoes are nearly tender, then add the fish and cook gently for 6-7 minutes until it flakes easily and is cooked through.
- 6
Scatter with the chopped coriander and serve with rice.
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