indian

Bengali Mustard Fish with Rice

This simmered dish pairs white fish fillet, cut into 2 pieces with cooked basmati rice, mustard paste and mustard seeds. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

48 g Protein

70 g Carbohydrates

18 g Fat

1 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

198g white fish fillet (such as cod), cut into 2 pieces 198 kcal
231g cooked basmati rice 300 kcal
38g mustard paste (ground yellow mustard with water) 27 kcal
1.1 tsp (2g) mustard seeds 1 kcal
1g green chili, slit 0 kcal
13g neutral oil 115 kcal
0.55 tsp (1g) turmeric powder 3 kcal
1.1 tbsp (15g) lemon juice 5 kcal
0.82 tsp (2g) salt 0 kcal

Cooking instructions

white fish fillet (such as cod)turmeric powdersalt
Pat the fish dry and rub with turmeric and a pinch of salt.
mustard seedsgreen chilineutral oil
Heat oil in a small pan. Add mustard seeds and slit green chili; let splutter 20 seconds.
mustard paste (ground yellow mustard with water)
Add mustard paste and cook 30 seconds, stirring. Add 1/2 cup water and bring to a simmer.
white fish fillet (such as cod)
Gently slide in the fish. Simmer on low until just cooked, 6 to 8 minutes, spooning sauce over the top.
lemon juicesalt
Stir in lemon juice and taste for salt. Turn off heat and rest 2 minutes.
white fish fillet (such as cod)cooked basmati rice
Serve the fish and mustard sauce over warm cooked rice.