Bengali Mustard Fish Recipe (Glutenfree Indian Fish Recipe)

Bengali Mustard Fish Recipe: Extremely popular Bengali (Indian) fish recipe using homemade mustard paste, fish and Indian spices.

Hi Everyone, I’m back from 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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Yield: 6 People

Bengali Mustard Fish (Indian Style)

Bengali Mustard Fish (Indian Style)

Bengali Mustard Fish Recipe: Extremely popular Bengali (Indian) fish recipe using homemade mustard paste, fish and Indian spices.

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes


  • 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



  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.

Preparing the Mustard Paste:

  1. 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)

Making the Mustard Fish:

  1. In a nonstick pan, heat oil till you see smoke coming out (Flame can be high).
  2. Reduce the heat immediately.
  3. Fry the marinated fish to a slightly golden brown consistency on both sides.(Lightly turn the fish as it may break).
  4. Once the fish is fried, keep them aside on paper towel to soak any extra oil.
  5. In the same pan, add 3 tbsp mustard oil and heat it to a smoking point.
  6. Add bay leaf, mustard seeds, nigella seeds and let them splatter cook for for 1/2 minute.
  7. Add onion, garlic, ginger paste and sauté on medium heat till onions are browned.
  8. Now add 2 tbsp of mustard paste, remaining spices and cook for 2 minutes.
  9. Add the marinated fish and cook covered for 3 minutes.
  10. Now remove the cover, add water, sauté the fish slightly and cover cook for another 3 minutes.
  11. Turn of the heat and transfer to serving dish.
  12. 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

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 370Total Fat: 20gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 89mgSodium: 796mgCarbohydrates: 11gFiber: 2gSugar: 3gProtein: 36g

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

  • Debra Daniel September 12, 2018 (12:31 pm)

    Hey Molly Kumar,

    Thank you for this amazing article I really like your way of defining the recipe and I never made fish like that before surely going to try it in this coming weekend because i have invited some guests in my home so it will be better Idea to serve them,

    Can you please tell me that is it possible to use Persian Saffron or Not? because I have this

    Your article made me think before using it with this recipe, I hope you can reply me quickly

    Please also mention quantity of using so i will follow you if possible of using it,


  • 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 🙂

  • 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 (4:45 pm)

    Mayuri, dure, definitely give it a try…maybe with boiled potatoes….it actually tastes really good. Thanks

  • Molly Kumar August 14, 2015 (4:42 pm)

    Thanks Fareeha and absolutely true that the mustard paste does give a great taste.

  • 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.

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