Monday, October 5, 2015

Pomfret jhal (Pomfret curry with mustard)


This is my first recipe with sea fish. Research has shown that eating fish and shellfish regularly is beneficial to our bodies in many ways.

Seafood is low in saturated fat and high in omega-3, (which can both) protect the heart from disease and lower the amount of cholesterol in the blood.

Not only does omega-3 help to protect the skin from the harmful effects of the UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Fish is also a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible. 

Evidence suggests that a diet rich in fish oils can help to protect us against serious inflammatory bowel diseases (BD) including Crohn's disease and ulcerative colitis. There is also evidence to suggest that omega-3 could help to slow the progression of inflammatory bowel disease in some sufferers.

There are many more benefits like helping brain to fight depression, dementia, ADHD etc. But let’s come to the point and start with this healthy but delicious dish I made.

Preparation Time: - 20 min

Cooking Time: - 20 min

Servings: - 2~4 persons


  1. White Pomfret – 300 gm
  2. Mustard grinded – 3 tbsp
  3. Turmeric Powder – 1 ½ tsp
  4. Posto (poppy seeds) - 1 tsp
  5. Black Jeera/Panchforon - ½ tsp
  6. Green Chilies – 3 silted.
  7. Chopped coriander leaves - few
  8. Salt to taste.
  9. Oil – as required to fry the fish. I used mustard oil but you can use any vegetable oil.


  1. Wash the fish thoroughly and soak in salt water for 10 min. For any sea fish you need to soak the fish in salt water. This reduces the odor of the sea fish.
  2. Now add turmeric powder and salt. Marinate for 5 minutes.
  3. Take sufficient oil in kadai /frying pan. Heat the oil in high flame.
  4. Fry the fish in low flame once the oil is heated enough.
  5. Mix poppy seeds, pinch of salt, little bit of water and mustard seeds - grind them to a fine paste. I used Sunrise mustard powder which is better than the whole mustard seed as it is healthier.
  6. Use the same oil where you fried the fish. Splutter black jeera/paanchforon and sauté 1 slit green chili in it.
  7. To this add 1 tsp turmeric powder, and 2~3 tbsp of water and stir dry.
  8. Now add the mustard and poppy seed paste and keep stirring till dry.
  9. Add some water, chopped coriander leaves and 2 green chili.
  10. Simmer for a while and finally add the fish. Cover and cook for a while.
  11. Just before finishing add 1 tsp mustard oil and sprinkle few coriander leaves for garnishing
Try this hot with rice.

As always please feel free to comment, criticize and seek if any help is required. I am all ears.

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