70. BENGALI FISH MUSTARD CURRY (DIABETIC & HEART FRIENDLY)

INGREDIENTS

1.     Fish 300 gms

2.     Mustard Seeds (preferably yellow) - ½ cup

3.     Mustard Seeds Black - ½ tsp

4.     Green chillies - 3

5.     Salt ¼ tsp (to taste)

6.     Turmeric Powder ( ¼  tsp)

7.     Cooking Oil (preferably Mustard Oil) -1 tsp

METHOD

1. Cut fish into small pieces say 2''X2”. Wash and drain.

2. Grind together yellow mustard seeds, salt, turmeric powder and green chillies with a little water to form a fine paste. Add up to 150 ml water.

3. Heat oil in a flat pan. Add black mustard seeds. 

4. As the seeds splutter, pour the mustard paste. Bring it to a boil and reduce the heat. Cook for about 10 minutes or until it becomes thick.

5. Add fish pieces and cover with a lid.

6. Let it simmer for another 10 minutes or until the fish is done.

7. When ready, the sauce should be thick and creamy.

Goes well with plain boiled rice.


TIPs & TRICKs
    1. Mustard seeds must be ground with green chillies. Otherwise, the taste will become bitter. 
    2.The mustard chilly paste should be used immediately and not kept for too long.

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