Tilapia Sorshe Jhal - Tilapia curry in mustard sauce

Tilapia is highly valued as a seafood source due to its many beneficial qualities, which are attributed to its wealth of nutrients, vitamins, and minerals, including significant amounts of protein, omega-3 fatty acids, selenium, phosphorous, potassium, vitamin B12, niacin, vitamin B6, and pantothenic acid. But I love large Tilapia fish as a Bengali fish lover w/o thinking about its benefit. Generally it is difficult to get fresh Tilapia in Bangalore. But this Saturday was my lucky day and I got a really large and fresh Tilapia. I could not resist buying and cooking the same. This is the recipe I followed to cook an authentic Bengali sorshe jhal (curry with mustard seeds) with Tilapia.

Preparation Time: - 15 min

Cooking Time: - 25~30 min 

Servings: - 2 persons

Ingredients:- 

1. Tilapia fish – 1 whole large fish cut into 4 pieces (approx. 500 gm.)
2. 1 medium Onion
3. 1 juicy medium Tomato
4. 2 tsp Ginger paste
5. 2 tbsp Mustard paste ( Here I used 2 tbsp Sunrise yellow mustard powder )
6. 1 tsp Kalonji / Nigella seeds
7. 1 ½ tsp Turmeric Powder
8. 2~4 Green Chili silted horizontally (you can use whole red chilli also according to your preference)
9. 1 tsp Kashmiri Red Chili powder (optional)
10. 3 tbsp mustard oil ( This is cooked in authentic Bengali way and so I prefer mustard oil – if you find the smell appalling then you can use Sunflower or Canola oil but taste may be less pungent. )
11. Salt to taste.
12. Sugar to balance the taste (optional)
13. 1 cup warm water
14. Few chopped coriander leaves for garnishing.

Preparation:-

1. Wash the fish thoroughly and rub with 1 tsp turmeric powder and salt. Keep aside for 15~20 minutes.
2. Chop Onion and Tomato. Remove the seeds of Tomato for health reason.
3. Prepare mustard paste from mustard powder mixed with little warm water and salt. I use the Sunrise yellow mustard powder which removes the upper layer of mustard seeds and thus more healthy. You can prepare the paste by grinding the black mustard seeds also.  Keep the paste aside for 20 min.
4. Heat 2 tbsp mustard oil in kadai or non-stick pan in high heat.
5. When oil starts smoking turn the burner to medium setting and shallow fry the pieces of fish till they turn light golden. Keep aside.
6. Add 1 tbsp oil with the remaining oil in the same kadai and heat again.
7. Now add the Nigella seeds and one green chilli. If you want it spicier you can add whole red chili also.
8. When started spluttering then add the onion pieces. Continue frying till they turn translucent and brownish. 
9. Add Ginger paste into it.
10. Mix well and add chopped Tomato.
11. When oil is separated from the texture add the mustard paste to it.
12. Sauté for a couple of minutes.
13. Add a cup of warm water, little bit of turmeric powder and salt to adjust. Add Kashmiri red chili powder now.
14. When the mixture starts boiling add the fried fish pieces.
15. Stir to mix uniformly. Simmer for some time.
16. Adjust the gravy amount according to your preference. I prefer it thick and that is why I boil for little more.
17. Turn the burner off and garnish with coriander leaves and a green chili.
    

Serve this side dish with hot steamed rice. I prefer Bengali style brinjal fry and Alu Posto ( poppy seeds curry with potato ) to go with this.

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