Indian Mustard Fish


A traditional Bengali (East Indian) dish. It is easy to make and usually prepared using hilsa fish. However salmon or cod can be used instead.

Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
6 servings


  • 3 tablespoons mustard seed

  • 5 green chile peppers, diced

  • ¼ cup vegetable oil

  • 4 medium onions, chopped

  • 1 teaspoon chili powder

  • 1 teaspoon ground turmeric

  • salt to taste

  • cup water

  • 2 pounds salmon, cut into chunks


  1. Place the mustard seed and chile peppers in a bowl, and mash together to create a fine paste.

  2. Heat the oil in a skillet over medium heat, and cook the onions until golden. Mix in mustard and chile paste, chili powder, turmeric, and salt. Stir in water. Place salmon in the skillet. Reduce heat to low, and cook until most of the liquid has evaporated and fish is easily flaked with a fork.

Nutrition Facts (per serving)

435 Calories
25g Fat
13g Carbs
37g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 435
% Daily Value *
Total Fat 25g 32%
Saturated Fat 4g 22%
Cholesterol 99mg 33%
Sodium 88mg 4%
Total Carbohydrate 13g 5%
Dietary Fiber 3g 10%
Total Sugars 5g
Protein 37g
Vitamin C 100mg 502%
Calcium 83mg 6%
Iron 2mg 11%
Potassium 896mg 19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.