Bengali mustard fish

Bengali mustard fish

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(23 ratings)

Prep: 15 mins Cook: 22 mins


Serves 2
A simple seafood curry of white fish, tomatoes and whole green chillies that is deliciously spicy, healthy and quick enough for every day

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal492
  • fat30g
  • saturates4g
  • carbs3g
  • sugars2g
  • fibre1g
  • protein52g
  • salt0.4g
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  • 450g halibut steaks, cut into large slices



    The largest flatfish in the ocean, halibut is a delicious white-fleshed fish with a firm, meaty…

  • ¾ tsp ground turmeric
  • 2 tbsp yellow mustard seeds (see tip)
  • 140g tomatoes



    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 3 fat garlic cloves
  • 4-5 whole green chillies
  • 4 tbsp mustard oil or vegetable oil
  • 1¼ tsp nigella seeds
  • handful coriander leaves
  • cooked rice, to serve (optional)



    Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…


  1. In a bowl, marinate the fish in 1/4 tsp turmeric and a good pinch of salt, tossing to coat, then set aside. Using a spice grinder or a pestle and mortar, grind the mustard seeds to a fine powder. Put the tomato, garlic, 2 or 3 green chillies, the powdered mustard seeds, 1/2 tsp turmeric, a pinch of salt and 150ml water in the small bowl of a food processor and blitz to a smooth paste.

  2. Heat 3 tbsp of the mustard oil in a medium-sized non-stick pan until smoking, then take off the heat and wait for 30 secs. Add the nigella seeds to the pan and allow to sizzle for 10 secs, then add the paste. Cook over a medium heat, stirring occasionally, until all the excess liquid has evaporated and the paste releases its oil. Lower the heat and continue cooking for another 4 mins or so, until it darkens a little. Add 400ml water and the remaining chillies, bring to a boil and simmer for 7-8 mins until it has a medium consistency, not too watery. Check the seasoning and keep on a low heat while you fry the fish.

  3. Heat the remaining oil in a frying pan until smoking. Add the fish and fry on all sides for around 6 mins until golden brown. Add the fish to the mustard sauce, bring back to the boil and cook for 2 mins. Sprinkle on the coriander leaves and serve with rice, if you like.

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Comments, questions and tips

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1st Mar, 2019
This is an absolutely delicious recipe, I used Hake and added some spinach to the sauce then served it with roasted butternut squash yummy.
Brian 44
18th Dec, 2018
I tried this as something different and new, I needed to add lemon juice to suite me better and the mustard flavour is quite strong. But I did enjoyed it and was worth doing, may be trying try adding other bits a pieces to it like other comments are suggesting. recommend!
30th Oct, 2017
Fantastic, did it with fresh Haddock instead, worked fantastically. I cooked the mustard sauce for around 45 minutes to end up with a thick paste like sauce and it went down a treat. I also used baked butter spiced rice which complimented it perfectly.
19th Feb, 2017
so good! I added fresh ginger and coriander to the spice paste. Also sliced an onion and spring greens and fried them into the spice paste before adding the fish. Served with cauliflower rice and fat free greek yoghurt, yum.
23rd Oct, 2016
I added spinach.
11th Feb, 2016
Curry recipes are generally the only ones I follow to the letter, not being an expert, but loving spices...this was lovely. Don't need to change a thing...and very glad I have an electric spice grinder as pestle and mortar and mustard seeds would be overworked in my hands.
1st Mar, 2019
Are the nutritional values given including the rice or without the rice?
goodfoodteam's picture
7th Mar, 2019
Thanks for your question. The rice is not included. Ingredients marked as 'to serve' or 'optional' are not included in our nutritional calculations.
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