Mourala Macher Jhal is a delicious Bengali fish curry that is quick and easy to make.
This flavorful dish is made using small fish called mourala (also known as mourola), a few basic spices, and mustard oil to bring out the authentic Bengali flavors.
This recipe is perfect for a simple, hearty meal with rice.
About Mourala Macher Jhal Recipe (Mourola Fish Recipe)
Mourala Macher Jhal is a classic Bengali fish curry made with small freshwater fish called mourala, also known as mourola.
This traditional Mourala Macher Jhal dish is popular in many Bengali households for its simplicity and bold flavors.
The word “jhal” refers to a spicy preparation, and this dish truly lives up to its name by incorporating mustard oil, green chilies, and a blend of spices like nigella seeds, turmeric, cumin, and coriander powders.
Mourala fish, though small, pack a lot of flavor.
They are typically fried to a crisp before being simmered in a spicy, aromatic gravy made with onions, tomatoes, garlic, and kalonji (nigella seeds).
The mustard oil lends the dish its distinctive pungent flavor, which is characteristic of many Bengali recipes.
The combination of fried fish and spicy masala makes Mourala Macher Jhal a perfect comfort food, especially when paired with steamed rice.
Preparing this Mourala Macher Jhal dish is relatively easy, but the key is in carefully frying the delicate mourala fish without breaking them and allowing the spices to cook well until they release their rich flavors.
This Mourala Macher Jhal recipe is not only delicious but also healthy.
Mourala fish are rich in omega-3 fatty acids, essential nutrients, and high-quality protein, making this dish a nutritious addition to your diet.
Whether you’re an experienced cook or trying Bengali cuisine for the first time, Mourala Macher Jhal is a must-try for its authentic flavors and simple preparation.
Ingredients list of Mourala Macher Jhal
- 300g mourala fish
- 2 medium-sized onions, chopped
- 4 green chilies, slit
- 1 medium-sized tomato, chopped
- 3 teaspoons garlic paste
- 1/2 teaspoon kalonji (nigella seeds)
- 1 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- Salt, to taste
- Mustard oil
- Fresh coriander leaves, chopped (for garnish)
Step-by-Step Method (Mourala Macher Jhal)
Step 1: Clean and Marinate the Fish
Clean the mourala fish thoroughly.
You can remove the heads as they can taste slightly bitter.
Pro Tip: If you like, you can deep fry the fish heads separately for a crispy treat.
After cleaning the fish, marinate them with 1/2 teaspoon of turmeric powder and salt.
Let it sit for 5 minutes.
While the fish is marinating, chop all the vegetables.
Step 2: Fry the Fish
Heat mustard oil in a pan.
Pro Tip: Use a generous amount of oil to ensure the fish fries well.
Let the oil heat until it starts to smoke slightly before reducing the heat to medium.
Fry the marinated mourala fish, ensuring you don’t stir them until one side is crispy and golden.
Once one side is done, flip the fish to the other side and fry until crisp.
Remove the fried fish from the pan and set them aside on a plate.
Step 3: Prepare the Masala
In the same pan, add more oil if needed.
Once heated, add 1/2 teaspoon of kalonji seeds and slit green chilies.
Stir for a few seconds.
Add chopped onions and saute until they turn pinkish.
Add the chopped tomatoes and cook until soft.
Stir in 3 teaspoons of garlic paste, 1/2 teaspoon turmeric powder, red chili powder, cumin powder, and coriander powder.
Cook the spices on medium heat until the masala releases oil.
Step 4: Cook the Gravy
Add salt to taste, and then pour in the required amount of water to make the gravy.
Pro Tip: Adjust the water based on how much gravy you prefer.
For a light gravy, 2-2.5 cups of water works well.
Once the gravy begins to boil, add the fried mourala fish, stir, and cover the pan.
Let it simmer on medium heat until the gravy thickens slightly and the fish absorbs the flavors.
Step 5: Garnish and Serve
Once the gravy reaches your desired consistency, sprinkle chopped coriander leaves on top and give it a final stir.
Serve Mourala Macher Jhal hot with steamed rice.
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Pro Tips:
Use Fresh Mourala Fish: Always opt for fresh mourala fish for the best taste and texture.
Fresh fish holds up better when frying and enhances the overall flavor of the dish.
Properly Heat Mustard Oil: Mustard oil has a strong flavor that mellows when heated properly.
Let the oil smoke lightly before frying the fish to bring out its unique aroma and taste.
Fry the Fish Carefully: Mourala fish are small and delicate, so avoid stirring them too much while frying.
Allow one side to cook thoroughly before flipping them to prevent breaking.
Adjust the Spice Level: If you prefer a spicier dish, you can add more green chilies or increase the amount of red chili powder in the gravy.
Use Generous Oil for Frying: A good amount of mustard oil is essential to fry the fish to a perfect crispy texture.
less oil may cause the fish to stick to the pan or break.
Balance the Gravy Consistency: Depending on your preference, you can adjust the amount of water to make the gravy lighter or thicker.
If you prefer more gravy, add more water and let it simmer longer.
Serve with Rice: Mourala Macher Jhal tastes best when served with plain steamed rice, which complements the spicy and pungent flavors of the dish.
Fry Fish Heads Separately: The heads of mourala fish can taste bitter, so it’s a good idea to remove and fry them separately for those who enjoy crispy fish head snacks.
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Health Benefits of Mourala Fish:
- Mourala fish is a good source of protein and omega-3 fatty acids, which are beneficial for heart health.
- It is rich in essential nutrients like calcium, phosphorus, and vitamin D, supporting bone health.
- Eating small fish like mourala can improve cognitive function and brain health.
In short, Mourala Macher Jhal is a flavorful, comforting Bengali fish curry that is perfect for a quick lunch or dinner.
The blend of simple spices and mustard oil brings out the unique flavor of mourala fish, making this dish a hit with rice.
Whether you’re familiar with Bengali cuisine or trying it for the first time, this recipe is sure to impress.
Notes:
- If you prefer a stronger spicy flavor, increase the quantity of red chili powder.
- Make sure the fish is thoroughly cleaned, especially if you are leaving the heads on.
- Serve the dish with freshly steamed rice for the best taste.
FAQs:
1. What is Mourala fish?
Mourala fish is a small freshwater fish commonly found in Bengal, known for its delicate texture and flavor.
2. Can I use any other oil instead of mustard oil?
Mustard oil is recommended for an authentic Bengali taste, but you can use any cooking oil if needed.
3. What can I serve with Mourala Macher Jhal?
Mourala Macher Jhal pairs best with steamed white rice.
4. How long should I marinate the fish?
Marinating for just 5 minutes is sufficient since the fish will absorb flavors during cooking.
5. Can I skip frying the fish?
Frying the fish helps to enhance the flavor and texture.
Skipping this step may alter the taste of the dish.
Recipe Card:
Mourala macher jhal Recipe | Healthy Maurola Fish Recipe
Ingredients
Ingredients:
- 300 g mourala fish
- 2 medium-sized onions chopped
- 4 green chilies slit
- 1 medium-sized tomato chopped
- 3 teaspoons garlic paste
- 1/2 teaspoon kalonji nigella seeds
- 1 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- Salt to taste
- Mustard oil
- Fresh coriander leaves chopped (for garnish
Instructions
Step-by-Step Method:
Step 1: Clean and Marinate the Fish
- Clean the mourala fish thoroughly. You can remove the heads as they can taste slightly bitter.
- Pro Tip: If you like, you can deep fry the fish heads separately for a crispy treat.
- After cleaning the fish, marinate them with 1/2 teaspoon of turmeric powder and salt. Let it sit for 5 minutes.
- While the fish is marinating, chop all the vegetables.
Step 2: Fry the Fish
- Heat mustard oil in a pan.
- Pro Tip: Use a generous amount of oil to ensure the fish fries well. Let the oil heat until it starts to smoke slightly before reducing the heat to medium.
- Fry the marinated mourala fish, ensuring you don’t stir them until one side is crispy and golden. Once one side is done, flip the fish to the other side and fry until crisp.
- Remove the fried fish from the pan and set them aside on a plate.
Step 3: Prepare the Masala
- In the same pan, add more oil if needed. Once heated, add 1/2 teaspoon of kalonji seeds and slit green chilies. Stir for a few seconds.
- Add chopped onions and sauté until they turn pinkish.
- Add the chopped tomatoes and cook until soft.
- Stir in 3 teaspoons of garlic paste, 1/2 teaspoon turmeric powder, red chili powder, cumin powder, and coriander powder. Cook the spices on medium heat until the masala releases oil.
Step 4: Cook the Gravy
- Add salt to taste, and then pour in the required amount of water to make the gravy.
- Pro Tip: Adjust the water based on how much gravy you prefer. For a light gravy, 2-2.5 cups of water works well.
- Once the gravy begins to boil, add the fried mourala fish, stir, and cover the pan. Let it simmer on medium heat until the gravy thickens slightly and the fish absorbs the flavors.
Step 5: Garnish and Serve
- Once the gravy reaches your desired consistency, sprinkle chopped coriander leaves on top and give it a final stir.
- Serve hot with steamed rice.
Notes
- If you prefer a stronger spicy flavor, increase the quantity of red chili powder.
- Make sure the fish is thoroughly cleaned, especially if you are leaving the heads on.
- Serve the dish with freshly steamed rice for the best taste.
Nutrition Chart Per Serving (Approximate)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 230 kcal |
| Protein | 18g |
| Fat | 14g |
| Saturated Fat | 2g |
| Carbohydrates | 10g |
| Fiber | 2g |
| Sugar | 3g |
| Sodium | 400mg |
| Omega-3 Fatty Acids | 400mg |
| Vitamin A | 8% of Daily Value |
| Vitamin C | 12% of Daily Value |
| Calcium | 10% of Daily Value |
| Iron | 15% of Daily Value |