Indian · Dinner
Sour Mango Fish Curry
White fish fillet simmered in a tart, gently spiced curry built on raw mango pulp, mustard oil, curry leaves and turmeric, finished with a light coconut milk touch. The sourness balances the fish's richness, giving a tangy, aromatic Bengali-style curry served with steamed rice.
$5
15 minsPrep
18 minsCook
33 minsTotal
EasyLevel
Nutrition per serving
478Calories
36.2gProtein
16.9gFat
45.8gCarbs
9.6gSugar
3.1gFiber
720mgSodium
95mgChol
2.4gSat Fat
890mgPotassium
85mgCalcium
2.6mgIron
1.4mcgVitamin B12
28mgVitamin C
Goes well with
Sauvignon Blanc
local
Mango Lassi
international
gluten-free
protein-rich
spice-route
hidden-gems
gluten-free
Instructions
1
Prep
Rub the fish pieces with a pinch of salt and turmeric and set aside 10 minutes so the seasoning penetrates the flesh.
2
Heat the mustard oil in a small pan over medium-high heat until it shimmers, about 1 minute, then lay in the fish and sear 2 minutes per side until lightly golden; lift out onto a plate.
3
Add the mustard seed and curry leaves to the same oil over medium heat and cook 30 seconds until the seeds sputter and the leaves crisp at the edges.
4
Stir in the onion, garlic and ginger and cook over medium heat 4 minutes, stirring occasionally, until soft and translucent.
5
Add the turmeric, chili powder, mango batons, water, salt and sugar to the pan; bring to a simmer over medium heat and cook 6 minutes until the mango softens and turns translucent at the edges.
6
Slide the seared fish back into the pan, spoon the sauce over it and simmer uncovered over medium-low heat 4 minutes until the fish flakes easily when pressed with a fork.
7
Plate
Spoon the fish and mango curry over the steamed rice in a shallow bowl and scatter the cilantro over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 2 tbsp2 tbsp mustard oil
- 1 tsp1 tsp mustard seed
- 1212 curry leaves
- 1/2 tsp1/2 tsp turmeric-ground, plus a pinch for the fish
- 1 tsp1 tsp chili powder
- 11 onion
- 2 clove2 clove garlic
- 1 tsp1 tsp ginger-fresh
- 5 oz140g raw mango
- 1 cup240ml water
- 1/2 tsp1/2 tsp salt, plus a pinch for the fish
- 1/2 tsp1/2 tsp sugar-white
- 4 tbsp4 tbsp cilantro
