Bengali Mahi Mahi with Mustard Seeds
Recipe type: curry
Cuisine: Indian
Adapted from Curried Flavors, Maya Kaimal MacMillan
  • 2 lbs mahi mahi fillets (can substitute any other firm, white fleshed fish)
  • ¼ t paprika or cayenne
  • ¼ t turmeric
  • 1 t salt
  • 1 T fresh lime juice (lemon is ok too)
  • 3½ T vegetable oil, divided
  • 2 medium onions, finely diced
  • 1 heaping T minced garlic
  • 1 t mustard seeds
  • ½ T coarsely crushed mustard seeds
  • 1 heaping cup chopped fresh tomatoes
  • 1 t ground coriander
  • 1 t ground cumin
  • ¼ t turmeric
  • ¼ t paprika or cayenne
  • ½ t ground cinnamon
  • ¼ t ground cloves
  • ¼ t ground cardamom
  • 3 T chopped cilantro
  • salt to taste
  • ½ plain greek yogurt, low fat or whole fat
  1. Preheat the oven to 350 F. Lightly grease a 9X13 casserole dish.
  2. Cut fish into 2-inch wide strips. Pat dry and then place in a Ziploc bag. Whisk together the ¼ teaspoon cayenne/paprika, ¼ teaspoon turmeric, the lime juice and 1 tablespoon of the oil. Pour into the Ziploc bag and rub all over the fish sticks.
  3. Heat a large nonstick skillet over medium high heat with ½ tablespoon of oil in it. When it is shimmering, add the fish sticks and lightly brown on each side, about 2minutes each side. Do it in 2 batches if necessary. Remove the fish and set it aside. Wipe the pan out.
  4. Reheat the pan over medium high heat with 2 tablespoons of oil in it. Add the mustard seeds (whole). Fry until they pop--you may want to shield the pan with a piece of foil or lid. When they are done popping, add the onion with a pinch of salt and fry until lightly caramelized. Add the garlic and the crushed mustard seeds and fry for another minute. Add the tomatoes with the rest of the spices and a pinch of salt and fry until the tomatoes become very soft and break up (10-15 minutes). Stir occasionally. Add the cilantro with a another pinch of salt and continue cooking until the mixture becomes a wet paste.
  5. Remove the pan from the heat and stir the yogurt in. Arrange the fish in a single layer in the prepared casserole dish and pour the sauce over it. Cover tightly with foil and bake until the fish flake opaque, about 20 minutes. Although we served this with rice, I think it could easily be served on its own with other sides as well.
Recipe by The Spiced Life at