Dinner

Bengali Fish Curry with Mustard

A classic Bengali fish curry with cod in a mustard and turmeric sauce — sharp, clean and incredibly aromatic. The mustard oil tempering makes this genuinely authentic to the region.

Standardhigh_proteinGluten Free
230
kcal
22g
Protein
10g
Carbs
8g
Fat
£2.75
Per Serving
⏱ Prep: 10 min 🍳 Cook: 25 min 🍽 Serves 2
🛒 Ingredients
IngredientAmountCalories
Cod Fillets 2 fillets 287 kcal
Onions 1.5 medium 54 kcal
Garlic 1.5 cloves 5.9 kcal
Fresh Ginger 1 tsp grated 8 kcal
Passata 1 carton 60 kcal
Chicken Stock 150ml 22.5 kcal
Tikka Masala Paste 2.5 tbsp 115 kcal
Ground Turmeric 1 tsp 12.5 kcal
Wholegrain Mustard 1.5 tbsp 16.5 kcal
Chilli Flakes 1/2 tsp 5 kcal
Fresh Coriander 2 tbsp chopped 2.3 kcal
Lemon 1 lemon 8 kcal
Coconut Oil 1.5 tbsp 172.4 kcal
👨‍🍳 Method
  1. 11. Cut cod into large chunks; pat dry and season with turmeric and salt.
  2. 22. Heat coconut oil in a large pan over medium-high heat. Add wholegrain mustard and let it pop for 20-30 seconds.
  3. 33. Add onion; cook 8 minutes until soft. Add ginger and garlic; cook 2 minutes.
  4. 44. Add tikka masala paste and ground turmeric; stir 1 minute. Pour in passata and chicken stock; bring to a simmer.
  5. 55. Gently add fish pieces; cover and cook 10-12 minutes until fish is just cooked through.
  6. 66. Finish with fresh coriander, a squeeze of lemon and serve with basmati rice.

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