Masor Mur Diya Bhaji
A rustic and flavorful Assamese specialty where a crispy fried fish head is crumbled and cooked with mixed vegetables and aromatic spices. This unique dish is a celebration of nose-to-tail cooking, perfect with steamed rice.
For 4 servings
Marinate the Fish Head
- Thoroughly clean the fish head pieces, ensuring all gills are removed. Pat them dry with a paper towel.
- In a mixing bowl, rub the fish head pieces with 1/2 tsp of turmeric powder and 1/2 tsp of salt, ensuring they are coated evenly.
- Set aside to marinate for 15-20 minutes.
Fry the Fish Head
- Heat the mustard oil in a heavy-bottomed pan or kadai over medium-high heat. Wait until it becomes very hot and you see light smoke rising; this removes its raw pungency.
- Carefully place the marinated fish head pieces into the hot oil. Use a splatter guard as the oil will splutter.
- Fry for about 8-10 minutes, turning the pieces every 2-3 minutes, until they are deep golden brown and very crispy on all sides.
- Once fried, remove the pieces with a slotted spoon and set them on a plate to cool slightly.
Sauté Aromatics and Vegetables
- In the same pan with the remaining oil, reduce the heat to medium. Add the panch phoron and let the seeds crackle for about 30 seconds.
- Add the sliced onions and slit green chilies. Sauté for 3-4 minutes until the onions turn soft and translucent.
- Add the ginger-garlic paste and cook for another minute until its raw aroma disappears.
Cook Vegetables with Spices
- Add the cubed potatoes and cauliflower florets to the pan. Stir-fry for 5-7 minutes until they get light golden spots.
- Add the remaining 1/2 tsp turmeric powder, cumin powder, coriander powder, and red chili powder. Mix well and cook the spices for 1 minute.
- Add the chopped tomato and the remaining 1 tsp of salt. Cook for 3-4 minutes, stirring occasionally, until the tomatoes break down and become mushy.
Combine and Simmer
- Add the shredded cabbage and green peas. Sauté for 2-3 minutes until the cabbage wilts slightly.
- Place the fried fish head pieces back into the pan. Using the back of your spatula, break them into smaller, bite-sized chunks, mixing them with the vegetables.
- Pour in 1/2 cup of warm water. Stir everything together gently.
- Cover the pan with a lid, reduce the heat to low, and let it simmer for 8-10 minutes, or until the potatoes and cauliflower are tender and the flavors have melded.
Garnish and Serve
- Remove the lid. The dish should be semi-dry. If there is excess liquid, increase the heat to high and cook for 1-2 minutes to evaporate it.
- Sprinkle the freshly chopped coriander leaves over the top.
- Gently mix and serve hot with steamed rice and a side of dal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the mustard oil is heated properly until it's slightly smoking to remove its pungent raw smell.
- 2Frying the fish head until it's very crispy is the most crucial step for the dish's signature texture and flavor.
- 3Use a splatter guard while frying the fish head to prevent hot oil from splashing.
- 4Do not add too much water, as this is a 'bhaji' (stir-fry), not a gravy-based curry.
- 5Use a fresh fish head, preferably from a large carp like Rohu or Catla, for the best flavor.
- 6Breaking the fish head into smaller pieces after frying allows its flavor to infuse into the vegetables more effectively.
Adapt it for your goals.
Vegetable Additions
Incorporate other seasonal vegetables like pumpkin (kumura), bottle gourd (lau), or broad beans (sheem) along with the potatoes and cauliflower for added flavor and texture.
Spice Level AdjustmentSpice Level Adjustment
For a milder version, omit the green chilies and reduce the red chili powder. For a spicier kick, add a pinch of garam masala powder along with the coriander leaves at the end.
Different FishDifferent Fish
While Rohu (Rohu Labeo) is traditional, this dish works wonderfully with the head of other large freshwater carp like Catla (Bhakua) or Mrigal (Mirika).
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
The fish head, particularly the brain and fatty tissues, is a concentrated source of Omega-3s, which are crucial for brain health, reducing inflammation, and supporting cardiovascular function.
Excellent Source of Protein
This dish provides high-quality protein from the fish, essential for building and repairing tissues, muscle development, and overall body function.
Packed with Vitamins and Minerals
The diverse mix of vegetables like cauliflower, cabbage, and potatoes supplies essential vitamins (A, C, K) and minerals (potassium, iron), contributing to a strong immune system and overall well-being.
High in Dietary Fiber
Cabbage, cauliflower, and peas are rich in dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Frequently asked questions
It is a traditional Assamese dish where 'Masor Mur' means fish head and 'Bhaji' means stir-fry. A crispy fried fish head is crumbled and cooked with a medley of vegetables and spices, creating a unique and flavorful semi-dry curry.