Pomfret Maach-er Jhal is a delicious Bengali fish curry that features pomfret fish, cooked in a tangy, creamy sauce made with mustard (shorshe) and poppy seeds (posto). The fresh pomfret is cooked perfectly, and this dish truly shines when served with hot steamed rice to soak up all its wonderful flavors.
Jump to:
- Debjani's Note
- About Pomfret Fish - a little bit
- About Pomfret Maach-er Jhal
- Ingredients
- How to cook this Bengali Pomfret Maach-er Jhaal
- Substitutions and Variations
- Equipment
- Storage
- Frequently Asked Questions
- Related Recipes
- Pairing Bengali Pomfret Fish Curry
- Recipe Card
- Have you tried the Bengali Pomfret Macher jhal recipe from Debjanir Rannaghar!
- Here's the easy pomfret maach-er jhal recipe Pin for your Pinterest Board
Debjani's Note
Yes, this is another Bengali fish curry recipe from me, Debjani, and specifically another "Jhaal" - a gravy cooked with mustard and poppy seeds (Shorshe Posto). I understand there are many such recipes that I have shared over the years, but trust me, anyone who loves pomfret and Bengali curries will know just how incredible this Pomfret Maach-er Jhal is. That's why I'm excited to share this mustard and poppy seed-based Bengali fish curry recipe.
About Pomfret Fish - a little bit
Pomfret is a highly popular saltwater fish in India, and you'll find it prepared in many delicious ways across coastal regions like South India, Goa, Odisha, and West Bengal. Each area boasts its own favorite pomfret recipes, with some people preferring it fried (like Mangalorean Rava Pomfret Fry) and others loving it in a curry. Even within curries, there are numerous variations to explore. With its tender, flaky white flesh, few bones, and delicate flavor, pomfret is truly a special dish in India.
When you go to the market, you'll discover pomfret in various colors and sizes, including white, silver, gray, and black, ranging from small to medium to impressively large. I personally enjoy cooking with medium-sized white or silver pomfret. If the fish is medium-sized, you can simply clean and cook it whole, as its bones are soft. For regular fish eaters like me, the bone-in pomfret is especially enjoyable.
It's also worth noting that pomfret is packed with important nutrients. It's rich in Omega-3 fatty acids, vitamins, and antioxidants. Additionally, pomfret is an excellent source of lean, high-quality protein, which is essential for building and repairing muscles.
About Pomfret Maach-er Jhal
While pomfret fish is popular throughout Indian cuisine, often used in delicious tawa fries or onion-garlic gravies, Bengalis have a special affection for the tangy Shorshe Posto Jhal prepared with fresh pomfret. We usually prefer medium-sized whole fish, not the giant ones, and silver pomfret is the variety most commonly used in Bengali cooking.
Ingredients
The ingredients needed to prepare Bengali-style pomfret macher jhal are quite simple and readily available. They are as follows:
- Pomfret fish medium-size, white or silver
- Tomato
- Green Chilies
- Garlic
- Black mustard Seed
- Posto dana / poppy seed
- Turmeric Powder
- Red Chili Powder
- Salt
- Kalojira / kalonji / nigella seed
- Mustard oil
See recipe card for quantities.
How to cook this Bengali Pomfret Maach-er Jhaal
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Wash pomfret fish thoroughly.
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Marinate fish with 1 teaspoon of turmeric powder, 1 teaspoon of salt, and 1 teaspoon of mustard oil. Let it sit at room temperature for 15 minutes while you prepare other ingredients.
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Here's how the marinated fish looks.
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Soak black mustard seed - Kalo Shorshe in water for 10 minutes and discard the water.
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Soak bpoppy seed - posto in water for 10 minutes and discard the water.
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Combine the mustard seeds and poppy seeds in a blender with 2 green chilies, 2-3 garlic cloves, and ½ teaspoon of salt to create a paste. You can also use a traditional grinding stone (shil-nora or shil batta) for this.
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Some people dilute this mixture with water, remove the husks, and then use only the flavored liquid for the gravy. If you prefer a rustic, earthy gravy, use the mixture as is without straining. However, if you want a creamy, subtle gravy, use the diluted version. Both methods work well.
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Make a paste of tomatoes or chop them. Both methods work well, but each offers a unique depth of flavor.
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Next, slice the green chilies.
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Heat three tablespoons of mustard oil in a pan or wok until it changes color and begins to smoke.
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Carefully add the marinated fish one by one to fry. Avoid overcrowding the pan, as pomfret is delicate and fries quickly.
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Keep the heat high and fry each side for a maximum of one minute. Do not overcook the fish. Continue frying the rest of the fish in the same manner.
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Using the leftover oil in the pan, add kalojire (nigella seeds or kalonji) as a tempering, along with the green chilies.
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Now, add the tomatoes and cook for two minutes on a low flame.
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Finally, add the mustard and poppy seed paste mixed with one cup of water, followed by one teaspoon of turmeric powder, one teaspoon of red chili powder, and half a teaspoon of salt. Cook until the mixture begins to boil.
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Next, add the fried fish and cook for a maximum of 2 minutes.
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Then, flip the fish and cook for one more minute. For an extra layer of flavor, you can now add some chopped cilantro. If you prefer a thinner gravy, add another cup of water when you add the initial water; otherwise, the one cup used earlier is enough for a medium-thick gravy. Finally, drizzle 1 tablespoon of mustard oil over the top, gently mix, and turn off the heat.
Substitutions and Variations
- Pomfret Fish - you'll need fresh pomfret for this recipe. I recommend using medium-sized white or silver pomfret. Ask your fishmonger to clean the fish but keep it whole. If you're buying online, select a medium size.
- Mustard Seed - While I prefer black mustard seeds for this recipe, yellow mustard seeds are also a good option.
- Poppy Seed/ Posto - Poppy seeds, known as posto dana, are a common ingredient in Bengali cooking. If you don't have them or prefer not to use them, simply leave them out.
- Ready mix- Shorshe Posto bata - Instead of making your own shorshe posto paste, you can use a ready-made one. Bengali stores often sell pre-made shorshe-posto bata packs, or separate mustard powder (shorshe) and poppy seed paste (posto bata). To use these, simply mix a few spoonfuls with water to create a paste.
- Garlic - Garlic can be a tricky ingredient here. Not all Macher Jhal recipes include it, but I suggest adding a few cloves to the spice mix for this particular dish. However, feel free to omit it if you prefer.
- Tomato - Some people choose not to add tomatoes to Mach-er Jhal, but I enjoy the tangy flavor they bring. The decision is entirely up to you.
- Coriander Leaves -Coriander leaves, also known as dhone pata or cilantro, are a very popular addition to Bengali fish recipes. You either love them or you hate them!
- Mustard Oil - If you don't like the strong smell, simply use any oil that doesn't have a scent instead.
Equipment
To prepare any Bengali fish curry, you'll need a sturdy pan or wok. Additionally, a good spatula is essential for easily frying the fish. Other utensils you'll use are standard, nothing out of the ordinary.
Storage
You can prepare the spice paste, shorshe posto bata, in advance and store it in the refrigerator. This way, it's ready when you want to cook Pomfret Macher Jhal. Once cooked, the fish curry can be stored in an airtight container in the refrigerator for one to two days. Remember to heat it thoroughly before eating.
Frequently Asked Questions
Yes, pomfret fish is excellent for your health. It's a lean source of protein and packed with omega-3 fatty acids, which are good for your heart. It also contains important vitamins and minerals that support your heart, brain, skin, and bones. Since it's low in calories and fat, it's a great choice for your overall well-being and for managing your weight.
Pomfret fish may be expensive due to high demand. Additionally, it's easy to cook, tastes delicious, and has a flaky texture, which adds to its appeal.
No, Bengali pomfret fish curry, also known as "macher jhal," is just one way to prepare it. There are many other recipes where we use pomfret fish.
Related Recipes
Looking for other recipes like this? Try these:
Pairing Bengali Pomfret Fish Curry
These are my favorite dishes to serve with this simple pomfret macher jhaal and steamed rice.
Recipe Card
Bengali Pomfret Maach-er Jhal | Pomfret Fish Curry Recipe
Ingredients
- 6 pieces pomfret fish medium-size
- 1 tomato
- 5 green chilies
- 3 cloves garlic optional
- 1 bunch cilantro / dhonepata optional
- 3 tablespoon mustard seed black
- 2 tablespoon posto dana / poppy seed
- 2 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 2 teaspoon salt
- 1 teaspoon kalojira / kalonji / nigella seed
- 4 tablespoon mustard oil
Instructions
Fish Marination
- Thoroughly wash the pomfret fish and marinate it with 1 teaspoon each of turmeric powder, salt, and mustard oil. Let it sit at room temperature for 15 minutes, which you can use for other preparations.
Prep Work
- Separately soak black mustard seeds (kalo shorshe) and poppy seeds (posto) in hot water for 10 minutes.
- Drain the water and put the mustard seeds and poppy seeds into a blender with 2 green chilies, 2-3 garlic cloves, and ½ teaspoon of salt. Blend these ingredients into a paste. Alternatively, you can use a traditional grinding stone, called a shil-nora or shil batta, to do this by hand.
- Some people dilute this mixture with water, remove the husks, and use only the flavorful liquid for the gravy. If you prefer a rustic, earthy gravy, do not strain the mixture; use it as it is. However, for a creamy, subtle gravy, use the diluted version. Both methods work well.
- Make a paste of the tomato(s), which you can also chop. Both methods work well, but they offer different depth of flavor.
- Next, slice the green chilies.
Cooking Bengali Pomfret Fish Curry - Macher Jhal
- Now, heat three tablespoons of mustard oil in a pan or kadhai until it changes color and begins to smoke.
- Carefully place the marinated fish into the pan, one by one, to fry. Avoid overcrowding the pan, as pomfret is a delicate fish.
- Keep the heat high and fry each side for no more than one minute. Do not over-fry the fish.
- Continue frying the rest of the fish in the same manner.
- In the oil left in the pan, add kalojire (nigella seeds or kalonji) and the green chilies for tempering.
- Cook for about a minute until they release a pleasant aroma. From this point, keep the flame at a medium setting.
- Now, add the tomatoes and cook for two minutes over a low flame.
- Add the mustard and poppy seed paste, mixed with one cup of water, to the pan. Then, stir in one teaspoon of turmeric powder, one teaspoon of red chili powder, and half a teaspoon of salt.
- Simmer the mixture until it begins to boil, which should take about 2-3 minutes.
- Adjust salt if needed.
- Next, add the fried fish and cook for a maximum of 2 minutes.
- Then, flip the fish and cook for one more minute.
- For extra flavor, you can stir in some chopped cilantro (Dhonepata / Coriander leaves) at this stage.
- If you prefer a thinner gravy, add an additional cup of water when you originally add water; otherwise, the one cup is sufficient for a semi-thick consistency.
- Finally, drizzle one tablespoon of mustard oil over the top, gently mix, and turn off the heat.
Serving Suggestion
- Serve the hot pomfret fish curry with steaming rice.
Notes
- Fish - You'll need fresh pomfret for this recipe. I recommend using medium-sized white or silver pomfret. Ask your fishmonger to clean the fish, but keep it whole. If you're buying online, select a medium size.
- Mustard Seed - I prefer black mustard seeds for this recipe, but yellow mustard seeds also work well.
- Poppy seed / Posto dana - Poppy seeds, or posto dana, are a common ingredient in Bengali cooking. If you don't have them or prefer not to use them, simply leave them out.
- Shorshe Posto Bata - Instead of making your own shorshe-posto paste, you can find ready-made shorshe-posto bata packs in Bengali stores, or separate mustard powder and poppy seed paste. Just mix a few spoonfuls with water to create the paste.
- Garlic - Garlic can be tricky. Not all fish jhal recipes include it, but I suggest adding a few cloves to the spice mix for this particular dish. However, it's fine to skip it if you prefer.
- Tomato - Some people don't like to add tomatoes to their Mach-er Jhal, but I enjoy the tangy flavor they provide. The choice is yours.
- Coriander Leaves - Coriander leaves, also known as dhone pata or cilantro, are a very popular addition to Bengali fish dishes. You either love them or you hate them.
- Mustard Oil - Mustard oil is essential for Bengali fish dishes, but if you don't have it or dislike its strong taste, any neutral oil will work as a substitute.
Nutrition
Have you tried the Bengali Pomfret Macher jhal recipe from Debjanir Rannaghar!
Please inform me of your experience, and feel free to send a photo to [email protected]. Additionally, you can find me on various social media platforms such as Instagram, YouTube, Facebook, Pinterest, Google News, X, and Thread. Don't forget to use the hashtag #debjanirrannaghar when sharing your attempts at my recipes or if you have any questions or recipe requests.
Here's the easy pomfret maach-er jhal recipe Pin for your Pinterest Board
About Debjani Chatterjee Alam
I am Debjani Chatterjee Alam. A CSR specialist by profession and a food writer, food blogger, and food photographer as well. I live in Kolkata along with my Husband Mehebub who is an architect by profession, my daughter Pasta, and also my dog daughters Coffee and Luchi.
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