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Masor Tenga is a classic Assamese-style fish curry known for its light, refreshing, and pleasantly tangy gravy. Rohu fish is lightly fried and simmered with tomatoes, potatoes, green chili, and simple spices before fresh lemon juice is added for its signature sourness. The curry is mildly spiced, not creamy or heavy, and is traditionally enjoyed with steamed rice. It makes a comforting everyday lunch or dinner and is especially refreshing when served hot.
10 ingredients
Pat dry the fish pieces and rub them with half of the turmeric powder and a little salt. Let them marinate for 10 minutes.
Heat the mustard oil in a pan over medium heat. Fry the marinated fish pieces on both sides until lightly golden, about 3–4 minutes per side. Remove and set aside.
In the same pan, add the fenugreek seeds and let them splutter for a few seconds. Add the chopped tomato and remaining turmeric powder, then cook until the tomato softens.
One serving is 1 bowl with gravy and 2 fish pieces · 250 g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 285 kcal | 12% |
| Protein | 22 g | 41% |
| Total Fat | 20 g | 33% |
| Carbohydrate | 4 g | 1% |
| Fiber (Total) | 2 g | 6% |
| Vitamins & Minerals | ||
| Sodium | 1246 mg | 62% |
| Potassium | 88 mg | 3% |
| Calcium | 32 mg | 3% |
| Iron | 2 mg | 10% |
| Zinc | 0.09 mg | 1% |
| Vitamin A (RAE) | 0.20 µg | 0% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0.39 µg | 3% |
| Folate (B9) | 2 µg | 1% |
Missing data: These are minimums. 5 of the figures below are missing data for 5 ingredients — Rohu fish; Mustard oil; Lemon juice, fresh; Salt; and 1 more — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
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Add the slit green chili and cook for another minute, stirring well.
Pour in 150ml water and bring the curry to a gentle boil.
Add the fried fish pieces back into the curry. Simmer uncovered for 5 minutes until the fish is cooked through and the gravy is flavorful.
Turn off the heat and stir in the fresh lemon juice and remaining salt. Taste and adjust the sourness and seasoning as needed.
Garnish with chopped coriander leaves and serve hot with steamed rice.
by Workfile
