Can I use a different type of fish?

Absolutely. While Rohu and Katla are traditional choices, this recipe is famously made with Ilish (Hilsa) during the monsoon season. You can also use other fish like Pabda, Bhetki, or even prawns (Sorshe Chingri).

Is Sorshe Maach healthy?

Yes, Sorshe Maach is quite healthy. The fish is an excellent source of lean protein and omega-3 fatty acids. Mustard oil contains healthy monounsaturated fats, and mustard seeds have anti-inflammatory properties. It's a nutritious dish when eaten in moderation as part of a balanced meal.

How many calories are in one serving of Sorshe Maach?

One serving of Sorshe Maach (approximately 220g) contains around 300-350 calories. The exact count can vary based on the type of fish and the amount of oil used.

How should I store leftovers?

Store leftover Sorshe Maach in an airtight container in the refrigerator for up to 2 days. The flavors often intensify the next day. Reheat gently on the stovetop over low heat until just warmed through. Avoid microwaving, as it can make the fish tough.

Home / Recipes / bengali / Sorshe Maach

bengaliMediumnon vegetariangluten freedairy freenut free

Sorshe Maach

RATING

4.6/5(187)

TASTE SCORE

9/10

A classic Bengali delicacy where tender fish is simmered in a sharp, pungent mustard gravy. The fiery kick of green chilies and the unique aroma of mustard oil make this dish a true standout, best enjoyed with steamed rice.

PREP

20m

COOK

20m

SERVES

1 SERVING

324 cal

SERVINGS

INGREDIENTS

For 4 servings

500 gRohu Fish · Cut into 4-5 steaks. Katla or Bhetki can also be used.2 tbspBlack Mustard Seeds1 tbspYellow Mustard Seeds · Adds a milder pungency and better color.5 tbspMustard Oil · 4 tbsp for cooking + 1 tbsp for drizzling at the end.5 pcsGreen Chillies · 2 for the paste and 3 slit lengthwise. Adjust to your spice preference.1 tspTurmeric Powder · 1/2 tsp for marination and 1/2 tsp for the gravy.½ tspNigella Seeds · Also known as Kalo Jeere.1 tspSalt · Adjust to taste.1.5 cupWater · Use warm water for a better gravy consistency.

NUTRITION · PER SERVING

324

CALORIES · 1 SERVING

Protein25g · 31%

Carbs4g · 5%

Fat24g · 67%

Fiber1g

Sodium647mg

Potassium479mg

Phosphorus330mg

How we calculate →

INSTRUCTIONS

6 steps. 20 minutes total.

6 STEPS

1
Step 1
- a.Marinate the Fish (15 minutes)
- b.Rinse the fish steaks thoroughly and pat them completely dry with a paper towel.
- c.In a bowl, rub the fish pieces with 1/2 teaspoon of turmeric powder and 1/2 teaspoon of salt, ensuring they are evenly coated.
- d.Set aside to marinate for at least 15 minutes.
2
Step 2
- a.Prepare the Mustard Paste (5 minutes)
- b.Optional but recommended: Soak the black and yellow mustard seeds in 1/4 cup of warm water for 15-20 minutes. This helps in grinding and reduces bitterness.
- c.Drain the water completely. In a small grinder jar, combine the soaked mustard seeds, 2 green chilies, and a pinch of salt.
- d.Add 2-3 tablespoons of fresh water and grind to a very smooth, fine paste. A smooth paste is key to a good gravy.
3
Step 3
- a.Shallow-Fry the Fish (6-7 minutes)
- b.Heat 4 tablespoons of mustard oil in a kadai or a wide pan over medium-high heat. Wait until the oil is very hot and you see faint smoke rising. This removes the raw pungency of the oil.
- c.Carefully slide the marinated fish pieces into the hot oil, ensuring not to overcrowd the pan. Fry in batches if necessary.
- d.Fry for about 2-3 minutes on each side until they are light golden brown. The fish should be partially cooked, not fully fried.
- e.Remove the fried fish from the pan and set aside on a plate.
4
Step 4
- a.Prepare the Gravy (2-3 minutes)
- b.In the same oil, lower the heat to medium-low. Add the nigella seeds and let them sizzle for about 30 seconds until fragrant.
- c.Add the 3 slit green chilies and sauté for another 30 seconds.
- d.Add the prepared mustard paste, the remaining 1/2 teaspoon of turmeric powder, and a splash of water. Stir continuously and cook on low heat for just 1-2 minutes. Do not overcook the mustard paste, as it will turn bitter.
5
Step 5
- a.Simmer the Curry (5-7 minutes)
- b.Pour in 1.5 cups of warm water and add salt to taste. Stir well to combine.
- c.Bring the gravy to a gentle boil over medium heat.
- d.Carefully place the fried fish pieces into the simmering gravy.
- e.Cover the pan, reduce the heat to low, and let it simmer for 5-7 minutes, allowing the fish to cook through and absorb the flavors of the mustard gravy.
6
Step 6
- a.Finish and Serve (5 minutes resting)
- b.Turn off the heat. Drizzle the remaining 1 tablespoon of raw mustard oil over the curry. This is a crucial step for the authentic aroma.
- c.Keep the pan covered and let the dish rest for 5-10 minutes. This allows the flavors to meld beautifully.
- d.Serve Sorshe Maach hot with a plate of steamed white rice.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
To prevent the mustard paste from turning bitter, grind it with a green chili and a pinch of salt.
2
Never overcook the mustard paste. Sauté it on low heat for only a minute or two until the raw smell disappears.
3
Always heat mustard oil until it reaches its smoking point before cooking. This mellows its sharp flavor.
4
Using warm water for the gravy helps maintain the temperature and results in a better texture.
5
For a creamier gravy, you can add 1 tablespoon of poppy seed (posto) paste along with the mustard paste.
6
Let the curry rest for at least 10 minutes before serving. The flavor deepens as it sits.

RECIPE VARIATIONS

Adapt it for your goals.

Sorshe Posto Maach

Add 1 tablespoon of poppy seeds (posto) while grinding the mustard paste for a thicker, nuttier, and milder gravy.

Doi Sorshe Maach

Whisk 2-3 tablespoons of plain yogurt and add it to the gravy after the mustard paste is cooked. This adds a pleasant tang and creaminess.

Add Vegetables

You can add fried brinjal (begun) slices or potato wedges to the curry along with the fish for a more wholesome meal.

Different Fish

This recipe works wonderfully with other freshwater fish like Ilish (Hilsa), Pabda, or even saltwater fish like pomfret.

HEALTH BENEFITS

Why this is on our healthy list.

brain

Rich in Omega-3 Fatty Acids

Freshwater fish like Rohu are a great source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.

heart

Supports Heart Health

Mustard oil is rich in monounsaturated and polyunsaturated fats (MUFA and PUFA), which help lower bad cholesterol (LDL) and raise good cholesterol (HDL), promoting cardiovascular health.

leaf

Anti-inflammatory Properties

Mustard seeds contain selenium and magnesium, known for their anti-inflammatory benefits. Turmeric, with its active compound curcumin, is also a powerful anti-inflammatory agent.

QUESTIONS?

Frequently asked questions

Bitterness in mustard gravy is a common issue. It can happen for two main reasons: 1) The mustard seeds were not ground into a fine, smooth paste. 2) The mustard paste was overcooked. Always cook the paste on low heat for no more than 1-2 minutes.

PAIRS WELL WITH

Complete meals featuring this recipe

south_indian·17 min·648 cal

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Sorshe Maach

For 4 servings

6 steps. 20 minutes total.

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6