Bengali Mustard Fish Recipe (Glutenfree Indian Fish Recipe)

Bengali Mustard Fish Recipe: Extremely popular Bengali (Indian) fish recipe using basic Indian spices. Easy to follow recipe.

Hi Everyone, I’m back from a one stunningly captivating vacation to Yosemite National Park where we ventured around lush forests and pristine lakes.

The trip was a short one but refreshing for mind, body and soul but I definitely missed interacting with you’ll.

And the first thing I did after coming back is finalizing the recipe I wanted to share with you for the weekend.

That all said, here’s a spicy-addictive recipe of Bengali Mustard Fish Recipe.

It’s one of a very famous recipe from Kolkata (also known as Calcutta) the eastern part of India.

Bengali Mustard Fish Recipe

Easy-Mustard-Fish (Indian Style)

Whenever I’ve visited the city (Calcutta), I’ve always relished this Bengali Mustard Fish delicacy and every house has their own version from less spicy to absolute tongue tantalizing spicy.

But one thing which is common everywhere is the use of ‘home ground mustard paste and love’ 🙂

Well, the paste is not your regular out of a can or processed jar stuff, but hand ground mustard on a traditional Indian stone grinder called ‘Sheel Nora‘ or something similar to mortar pestle.

And in some of the houses, the paste is ground right before making the recipes that include mustard paste…..Hence I definitely say, it is the LOVE too 🙂

The traditional mustard fish recipe calls only for mustard paste, some spices, mustard oil and fish, however, the recipe that I’m sharing also uses onion, garlic and ginger paste to make a thick sauce to cook the fish in.

I do love the traditional mustard fish but for some of you, the use of mustard oil and mustard paste might be slightly strong.

Hence this is a perfect recipe to get started or familiarize the taste buds with mustard and then gradually move on to the traditional version.



I’m making this recipe using ‘Trout’ fish that’s cut into thick chunks, however, you can use any fish of choice to make this Bengali Mustard Fish Recipe.

If using tilapia or salmon, please be careful while frying as they both are very delicate and might break.

One Great Trick is to fry the fish first and use the same utensil with extra oil to make the gravy/sauce as it enhances the taste further.

** If you don’t like the taste of mustard oil, you can use olive oil/canola oil/vegetable oil.

********* Happy Weekend **********


You Can These Other Bengali Recipes:


Chingri Malai Curry – Shrimp in Creamy Coconut Sauce (GlutenFree)Chingri-malai-curry-4



Dimer Malai curry – Egg in Coconut Gravybengali-egg-curry-in-coconut-milk2



Quick Bengali Sandesh Recipe – Dessert Milk Fudge using Ricotta best-ever-sandesh-recipe-1




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Yields 6 People



Easy Mustard Fish (Indian Style)

Simple Bengali Fish recipe using basic Indian spices. The recipe is extremely easy to make and super yum.

5 minPrep Time

30 minCook Time

35 minTotal Time

Save RecipeSave Recipe

3 based on 2 review(s)

Recipe Image


1 lb Trout Fish - Cut into equal pieces *

3 Tbsp Onion Paste - Can be made by grinding a large onion-no water added

1 Tbsp Ginger Paste

1/2 Tbsp Garlic Paste

6 Tbsp Mustard Oil - You may use canola/vegetable or corn oil as per choice

1/2 Cup Water

For Mustard Paste:

2 Tbsp Black Mustard seeds - You may use yellow seeds too

1 Large Green Chili

1 Tsp Salt


1 Bay Leaf - Optional

1 Tbsp Mustard Seeds

1 Tsp Cumin Powder

1 Tsp Coriander Powder

1 Tsp Garam Masala Powder

Salt - As per taste


    * Marinate *
  1. In a deep bowl, whisk together turmeric, salt and mustard oil.
  2. Coat the fish and let it marinate for a minimum of 15 minutes.
  3. ** Preparing the Mustard Paste **
  4. In a grinder, add mustard seeds, chili, salt and pulse to form a thick smooth paste. (Be careful not to over grind as it may result in bitter mustard paste)
  5. *** Making the Dish ***
  6. In a nonstick pan, heat oil till you see smoke coming out (Flame can be high).
  7. Reduce the heat immediately.
  8. Fry the marinated fish to a slightly golden brown consistency on both sides.(Lightly turn the fish as it may break).
  9. Once the fish is fried, keep them aside on paper towel to soak any extra oil.
  10. In the same pan, add 3 tbsp mustard oil and heat it to a smoking point.
  11. Add bay leaf, mustard seeds, nigella seeds and let them splatter cook for for 1/2 minute.
  12. Add onion, garlic, ginger paste and sauté on medium heat till onions are browned.
  13. Now add 2 tbsp of mustard paste, remaining spices and cook for 2 minutes.
  14. Add the marinated fish and cook covered for 3 minutes.
  15. Now remove the cover, add water, sauté the fish slightly and cover cook for another 3 minutes.
  16. Turn of the heat and transfer to serving dish.
  17. Serve hot with rice or grain of choice.


* For this recipe, you need thick cute fish or fish steak. The thicker they are, the better they fry and taste. You can use tilapia or salmon too



147 cal


16 g


1 g


1 g
Click Here For Full Nutrition, Exchanges, and My Plate Info

17 Replies to "Bengali Mustard Fish Recipe (Glutenfree Indian Fish Recipe)"

  • samit kumar roy May 31, 2017 (12:17 pm)
    very nice
  • Pie Rivera August 16, 2015 (5:42 pm)
    I am always in the hunt for a fish dish, I feel so heavy when I don't eat fish and sometimes, the repetitive menu gets boring. Saving this recipe :)
    • Molly Kumar September 1, 2015 (7:16 am)
      Thanks Pie, glad it's going in your list :)
  • shobha August 15, 2015 (12:30 pm)
    I love the Bengali dishes .. tried out many of them.. Fish looks delicious.
    • Molly Kumar August 16, 2015 (8:25 am)
      That is awesome, I love them too - Thanks :)
  • Natalia @ Enjoy Tribute August 15, 2015 (4:00 am)
    This looks really good! I'm trying to eat more fish, but I dislike the fishy taste of it... these spices look strong enough to surely disguise it!:D
    • Molly Kumar August 15, 2015 (5:18 am)
      Absolutely Natalia, the mustard paste takes away the fish smell. Thanks for liking the recipe :)
  • Byron Thomas August 15, 2015 (1:25 am)
    Looks fantastic! I grew up in a small fishing village. I remember walking to the pond every day after school to fish for trout. Such a versatile fish... and delicious!
    • Molly Kumar August 15, 2015 (5:19 am)
      Oh fishing sounds so much fun...have always wanted to do so - Thanks for liking the recipe.
  • Molly Kumar August 14, 2015 (4:42 pm)
    :) it feels great that this recipe for a home run for you Roy. I love Bengali Food a lot especially sweets and different fish preparations.
  • Piyali August 14, 2015 (3:51 pm)
    Loved your Mustard Fish. How gorgeous do these fish lapped up in the mustard sauce looks. You have touched each detail of making the fish so nicely. This is surely a must try.
    • Molly Kumar August 14, 2015 (4:43 pm)
      Thanks Piyali, you actually described the dish so well that now i'm hungry for it again ;). Thanks for visiting.
  • Fareeha August 14, 2015 (3:37 pm)
    Simply amazing.. I bet the mustard paste gives the fish an amazing taste.. looks so simple and delicious
    • Molly Kumar August 14, 2015 (4:42 pm)
      Thanks Fareeha and absolutely true that the mustard paste does give a great taste.
  • Mayuri Patel August 14, 2015 (2:53 pm)
    I am a vegetarian so really cannot comment on the recipe, however I would try out the combo of masala for a paneer dish.
    • Molly Kumar August 14, 2015 (4:45 pm)
      Mayuri, dure, definitely give it a try...maybe with boiled actually tastes really good. Thanks

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