Bengali-Style Fish with Nigella & Mustard
A traditional Bengali preparation where fish is gently cooked in a sharp mustard sauce, perfumed with nigella seeds. The combination is bold yet balanced — nutty, pungent and lightly bitter, with the mustard providing depth and the nigella offering a distinctive aromatic finish.
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Print Pin RateServings: 4 Servings
Calories: 113kcal
Cost: £10
Equipment
- 1 Dish to marinate fish
- 1 Small Bowl
- 1 Mortar & Pestle (or use a small pan on a board).
- 1 Wide Saucepan
Ingredients
- 4 Each White Fish Fillets about 150 g each, skinless (5 oz each)
- 1 tsp Fine Sea Salt 5 g
- ½ tsp Ground Turmeric 2 g
- 2 Tbsp Mustard Oil or Vegetable Oil 30 ml
Mustard Sauce
- 2 Tbsp Yellow Mustard Seeds 20 g
- 1 Tbsp Black Mustard Seeds 10 g
- 60 ml Warm Water ¼ cup
- 1 Each Green Chilli slit lengthwise
- 1 tsp Nigella Seeds Kalonji (4 g)
- ½ tsp Ground Turmeric 2 g
- 120 ml Water ½ cup
- Fine Sea Salt to taste
Instructions
- Rub the Fish Fillets with the Fine Sea Salt and Ground Turmeric. Set aside for 10–15 minutes.
- Soak the Yellow Mustard Seeds and Black Mustard Seeds in the Warm Water for 15 minutes.
- Grind to a smooth paste, adding a little extra water if necessary. Strain if a smoother texture is desired.
- Heat the Mustard Oil in a wide pan over medium heat until just smoking, then reduce the heat slightly.
- Add the Nigella Seeds and allow them to sizzle for a few seconds until aromatic.
- Add the Mustard Paste, Ground Turmeric and Water. Stir gently and bring to a simmer.
- Place the Fish Fillets into the sauce in a single layer. Add the Green Chilli.
- Cover and cook gently for 6–8 minutes, spooning sauce over the fish occasionally, until the fish is just cooked through and tender.
- Taste and adjust the seasoning with Fine Sea Salt if required.
To Serve
- Serve the fish hot with steamed rice, spooning the mustard sauce generously over each portion.
Notes
For the most authentic flavour, use mustard oil and heat it until just smoking before cooking to mellow its sharpness. If mustard oil is unavailable, use a neutral oil and finish the dish with a few drops of raw mustard oil for aroma.
This dish also works beautifully with mackerel, sea bass, snapper, or tilapia.
Nutrition
Calories: 113kcal | Carbohydrates: 4g | Protein: 3g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 1mg | Sodium: 623mg | Potassium: 82mg | Fiber: 2g | Sugar: 1g | Vitamin A: 3IU | Vitamin C: 2mg | Calcium: 27mg | Iron: 1mg
Rate this Recipe
✨ Tried this recipe? We’d love your feedback! 💬 Leave a comment above and ⭐️ give it a star rating — it helps others and makes our kitchen happy too.
Bengali-Style Fish with Nigella & Mustard
A traditional Bengali preparation where fish is gently cooked in a sharp mustard sauce, perfumed with nigella seeds. The combination is bold yet balanced — nutty, pungent and lightly bitter, with the mustard providing depth and the nigella offering a distinctive aromatic finish.
⭐ Have you tried this recipe? Click the stars to rate it and leave a quick comment below.
Print Pin RateServings: 4 Servings
Calories: 113kcal
Cost: £10
Equipment
- 1 Dish to marinate fish
- 1 Small Bowl
- 1 Mortar & Pestle (or use a small pan on a board).
- 1 Wide Saucepan
Ingredients
- 4 Each White Fish Fillets about 150 g each, skinless (5 oz each)
- 1 tsp Fine Sea Salt 5 g
- ½ tsp Ground Turmeric 2 g
- 2 Tbsp Mustard Oil or Vegetable Oil 30 ml
Mustard Sauce
- 2 Tbsp Yellow Mustard Seeds 20 g
- 1 Tbsp Black Mustard Seeds 10 g
- 60 ml Warm Water ¼ cup
- 1 Each Green Chilli slit lengthwise
- 1 tsp Nigella Seeds Kalonji (4 g)
- ½ tsp Ground Turmeric 2 g
- 120 ml Water ½ cup
- Fine Sea Salt to taste
Instructions
- Rub the Fish Fillets with the Fine Sea Salt and Ground Turmeric. Set aside for 10–15 minutes.
- Soak the Yellow Mustard Seeds and Black Mustard Seeds in the Warm Water for 15 minutes.
- Grind to a smooth paste, adding a little extra water if necessary. Strain if a smoother texture is desired.
- Heat the Mustard Oil in a wide pan over medium heat until just smoking, then reduce the heat slightly.
- Add the Nigella Seeds and allow them to sizzle for a few seconds until aromatic.
- Add the Mustard Paste, Ground Turmeric and Water. Stir gently and bring to a simmer.
- Place the Fish Fillets into the sauce in a single layer. Add the Green Chilli.
- Cover and cook gently for 6–8 minutes, spooning sauce over the fish occasionally, until the fish is just cooked through and tender.
- Taste and adjust the seasoning with Fine Sea Salt if required.
To Serve
- Serve the fish hot with steamed rice, spooning the mustard sauce generously over each portion.
Notes
For the most authentic flavour, use mustard oil and heat it until just smoking before cooking to mellow its sharpness. If mustard oil is unavailable, use a neutral oil and finish the dish with a few drops of raw mustard oil for aroma.
This dish also works beautifully with mackerel, sea bass, snapper, or tilapia.
Nutrition
Calories: 113kcal | Carbohydrates: 4g | Protein: 3g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 1mg | Sodium: 623mg | Potassium: 82mg | Fiber: 2g | Sugar: 1g | Vitamin A: 3IU | Vitamin C: 2mg | Calcium: 27mg | Iron: 1mg
Rate this Recipe
✨ Tried this recipe? We’d love your feedback! 💬 Leave a comment above and ⭐️ give it a star rating — it helps others and makes our kitchen happy too.