🍛 Dinner · Medium

Baked Fish Curry (Bengali Style, Light)

Name: Baked Fish Curry (Bengali Style, Light)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Indian
Ingredients: 2 fillets rohu or basa fish (approx 150g each); 2 tbsp mustard paste; 1/2 tsp turmeric powder; 1/2 tsp red chili powder; 1 onion, sliced; 1 tbsp mustard oil; 2 green chilies, slit; to taste salt

A lighter take on classic Bengali fish curry — baked instead of deep-fried, using mustard and light spices for big flavor with fewer calories.

⏱ 15m

Prep

🔥 25m

Cook

🍽 2

Servings

⏰ 40m

Total

🛒 Ingredients

2 fillets rohu or basa fish (approx 150g each)

2 tbsp mustard paste

1/2 tsp turmeric powder

1/2 tsp red chili powder

1 onion, sliced

1 tbsp mustard oil

2 green chilies, slit

to taste salt

👨‍🍳 Method

Step 1

Marinate fish fillets with turmeric, chili powder and salt for 15 minutes.

Step 2

Mix mustard paste with a little water to form a smooth sauce, and coat the fish.

Step 3

Place fish in a baking dish, drizzle with mustard oil, and top with onion slices and green chilies.

Step 4

Cover with foil and bake at 200°C for 20-25 minutes until fish flakes easily.

Step 5

Serve hot with a side of steamed rice or on its own for a low-carb dinner.

💡 Pro Tips

💡 Chef's Notes

Baking instead of the traditional pan-frying cuts significant fat while keeping the mustard flavor intact.

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📊 Nutrition per serving

310
Calories (kcal)

32.0g

💪 Protein

8.0g

🌾 Carbs

16.0g

🥑 Fats

2.0g

🌿 Fiber

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Baked Fish Curry (Bengali Style, Light)

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