Aam Shol Recipe | Bengali Shol Macher Tawk
Aam Shol is a light Bengali-style fish curry cooked with green mango, aka Kacha Aam, and Snakehead Murrel fish, aka Shol Mach. This is a summer favorite Bengali Fish Curry.
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Servings: 5 People
Calories: 377kcal
Cost: Rs 350
Ingredients
- 500 g Snakehead Murrel fish/ Shol Mach cut into 5 pieces
- 1 Green Mango
- 3 tablespoon Mustard Paste
- ½ teaspoon Nigella seed/ Kalojire
- 1 Dry Red Chilli
- 3 Green Chili
- 1 teaspoon Turmeric Powder
- 1 teaspoon Salt
- 7 tablespoon Mustard Oil
Instructions
- Wash and marinate fish chunks with ½ teaspoon each of Turmeric Powder, Salt, and also 1 tablespoon Mustard Oil.
- Leave those for 15 minutes before cooking.
- Meanwhile, peel the skin of the green mango and cut it into long strips.
- Before discarding the seed, use a grater and strain the pulp as much as possible. This pulp, in addition to the chunks of mangoes, makes the gravy more flavorful and tangy.
- Now heat 5 tablespoon Oil in a pan.
- Once heated, sprinkle ¼ teaspoon each of Turmeric powder and salt into it before frying the fish.
- This step helps in frying the fish easily, and moreover, it enhances the color of the gravy.
- Now add 2-3 fish chunks and fry both sides lightly. 30 seconds per side is more than enough.
- Once fried, strain the fish chunks from the pan and fry the remaining fish.
- Now temper the remaining Oil with Nigella Seed and Dry Red Chili.
- Add Green chilies, cut into halves as well. They not only add the hotness but also enhance the flavor when fried.
- At this point, add green mango chunks as well as the mango pulp.
- Mix vigorously until the mango releases moisture.
- You will see oil floating on the top after a minute or two.
- At this point, add mustard paste and mix.
- Cook for a minute and add 2-3 cups of water, depending on how much gravy you want.
- Add the remaining marinade from the bowl you have kept the fishes and also add ½ teaspoon each of Salt and Turmeric Powder.
- Mix and bring it to a boil on high flame.
- Once the gravy starts boiling, add the fried fish and cook for exactly 5 minutes.
- Pour 1 tablespoon Mustard oil and mix it, and then switch the flame off.
- Give Aam Shol a rest of 10 minutes before serving.
Do not over-fry Snakehead Murrel fish/ Shol Mach ever. It will turn chewy as well as flavorless.
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Nutrition
Serving: 120g | Calories: 377kcal | Carbohydrates: 11.8g | Protein: 33.1g | Fat: 21.2g | Saturated Fat: 3.1g | Cholesterol: 58mg | Sodium: 1063mg | Fiber: 1.2g | Sugar: 9.6g
