Bengali-Style Mustard Oil Fish
Updated Oct. 11, 2023
- Total Time
- 1 hour
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes, plus 30 minutes’ marinating
- Rating
- Comments
- Read comments
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Ingredients
- 1½teaspoons black mustard seeds
- 1fresh hot green chile (such as serrano or Thai bird’s eye), finely chopped
- 2tablespoons unsweetened grated dried coconut
- 2tablespoons finely chopped yellow onion
- ¾teaspoon coarse kosher salt (such as Morton)
- ¼teaspoon ground turmeric
- ¼teaspoon red chile powder (such as cayenne or Kashmiri)
- 3teaspoons mustard oil for cooking (see Tip)
- 1½pounds cod or haddock, divided into 4 fillets
- 4pieces aluminum foil, each large enough to make a loose packet around a fish fillet
- Cooked rice, for serving
Nutritional analysis per serving (4 servings)
417 calories; 9 grams fat; 3 grams saturated fat; 0 grams trans fat; 3 grams monounsaturated fat; 2 grams polyunsaturated fat; 17 grams carbohydrates; 1 gram dietary fiber; 1 gram sugars; 64 grams protein; 536 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
In a large mortar and pestle, coarsely grind the black mustard seeds, then add the fresh chile, coconut and onion, and grind again into a paste. Transfer the paste to a medium bowl and mix in the salt, turmeric, red chile powder and mustard oil until incorporated. (If you don’t have a mortar and pestle, combine the mustard seeds, fresh chile, coconut, onion, salt, turmeric and red chile powder in a mini food processor and pulse until it resembles a paste, then transfer to a medium bowl and stir in the mustard oil until well blended.)
- Step 2
To the bowl, add the fish and toss (with clean hands) to evenly coat with the paste. Cover and refrigerate for 30 minutes. Meanwhile, heat the oven to 450 degrees.
- Step 3
After the fish is done marinating, place each fillet on one half of a piece of foil and fold the other half over the fish. Then fold each side over a few times to create a pouch. You should have four pouches. Place the pouches on a baking sheet, and bake for 10 to 15 minutes, depending on the thickness of your fillets. (Carefully open a corner of one packet; the fish should be just opaque throughout.)
- Step 4
Remove the baking sheet from the oven, divide the pouches among four plates or shallow bowls and serve with rice. Be sure to spoon the juices from the foil over the top of the fish for extra flavor.
- Mustard oil is available at most South Asian grocery stores. Many will have the label “for external use only,” which some cooks tend to ignore. Some brands (such as Carrington Farms and Yandilla) are sold specifically for cooking and can be purchased in stores or online.
Private Notes
Comments
To follow up with Alex’s comment about erucic acids toxicity to the heart. There is an approved brand of mustard oil but tastes lighter. Original studies are from the 70s on rats, yet still a massive world population cooks with mustard oil daily. I would be more concerned about lead and arsenic levels in plants and grains or mercury in fish before worrying about using mustard oil to make this recipe.
Couple of tips about this dish which we frequently make in a bengali home. Soak the mustard seeds for a couple of hours Avoid a food processor, over grinding will make the mustard bitter We dont use onion Wrap in banana leaf if possible and not in foil You can steam the fish instead of baking Lastly, i have grown up eating food cooked in mustard oil
There are seemingly complex issues related to healthful or harmful effects of using mustard oil in cooking. I have not had time to evaluate in sufficient depth, so I've stayed away from it. For instance the FDA has an import alert covering its use as a vegetable oil (https://www.accessdata.fda.gov/cms_ia/importalert_89.html). Would be good for the NYT to reference some material on this issue if posting a recipe in which the oil figures as a prominent ingredient.
I like this recipe. Thanks to the folks who added about the purity of mustard oil. With the mustard oil, I leave the mustard seeds, and chile powder. If you have a serrano, that's legitimate heat and flavor. Feel like the spicy ingredients are overkill, such that you wouldn't be able to decipher the actual spice. I like to add curry powder, and tumeric as recommended.
It’s a great recipe that yields really uniquely flavored, tasty fish! That said, the flavor is capital-m Mustard, so if you’re not into that, maybe sub mustard oil for another fat. I personally wanted to balance the sharpness of the mustard with more fatty sweetness - maybe I’ll add coconut milk next time?
My husband and I love this dish! He’s Indian, I’m not but we both love spicy. I make it with a neutral oil because I think the mustard seeds are sufficient for that flavor. I cook it in my Le Creuset Dutch oven because it’s easier than wrapping each piece in foil and I like that it contains all the delicious flavors.
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