Assamese Masor Tenga

This light and tangy fish curry from Assam is an easy choice if you’re trying to eat healthier. Takes less than 30 minutes to prepare! It’s generally made with rohu fish, but feel free to substitute depending on what’s available to you.




For Marinade:

250-300 gms Rohu Fish

1 tsp Turmeric Powder

½ tsp Salt

For Curry:

2-3 tbsp Mustard Oil

½ tsp Fenugreek Seeds / Methi Seeds

½ tsp Black Mustard Seeds / Rai

3-4 Tomatoes

½ tsp Turmeric Powder

½ tsp Red Chilli Powder

Salt to taste

2 cups hot or warm water

2 Green Chillies, slit down the middle

Few Coriander Leaves, Chopped

Half Lemon, juiced


Mix the marination ingredients and coat the fish well. Keep aside for 5-10 minutes.

Roughly chop the tomatoes. You can peel the skin beforeheand if you wish, but this is optional. Grind into a puree in a mixer/blender.

Heat oil in a frying pan and fry the fish for 2-3 minutes on each sides. Remove and keep aside.

In the same oil, add the fenugreek seeds and mustard seeds, letting them crackle.

Add the tomato puree and cook for approximately 3-5 minutes or until oil starts to separate.

Add the turmeric powder, chilli powder, salt to taste and saute for a minute.

Pour the hot/warm water and let it boil for 2-3 minutes, before adding the fried fish pieces. Cook for 5-7 minutes.

Give a quick, gentle stir while adding the slit green chillies and chopped coriander leaves.

Remove from heat, squeeze in the lemon juice, and transfer to serving dish. Top with some fresh chopped coriander.

Serve with hot steamed rice and fresh green chilli on the side.

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