This Bengali rohu fish curry combines tender fish pieces and cauliflower in a light, aromatic spice gravy made with mustard oil and traditional Bengali seasonings. It's a protein-packed, fiber-rich dish designed for balanced nutrition when served with brown rice.
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Clean and marinate the Rohu fish pieces with turmeric and salt.
Lightly fry or pan-sear the fish pieces until golden, then set aside.
In the same pan, heat mustard oil and add cumin seeds.
Add chopped onions and fry until golden brown.
Add ginger and garlic paste and cook until the raw smell disappears.
Add chopped tomatoes and cook until softened.
Add turmeric, coriander powder, and red chilli powder; mix well.
Add cauliflower florets and stir to coat with the spice mixture.
Add water and bring to a boil, then simmer until cauliflower is nearly tender.
Gently add the fish pieces and cook until the fish is cooked through and the gravy has thickened.
Garnish with fresh coriander leaves and serve hot with brown rice.
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over medium-low heat, adding a splash of water if the gravy has thickened too much.
Yes. Catfish, tilapia, or carp work similarly; use firm, white-fleshed fish that holds up during simmering.
The fish should flake easily with a fork and be opaque throughout. Add it in step 10 and cook until the flesh turns from translucent to fully opaque.
You can use less mustard oil, but it's central to Bengali flavor. Reduce slightly if needed, but don't skip it entirely.
Yes. Prepare the curry base through step 9, cool, and refrigerate up to 2 days. Gently reheat, then add fish and finish cooking.
Yes, all ingredients are naturally gluten-free. Ensure spice powders are pure and check mustard oil labels if you're sensitive.
