Light and Healthy Bangladeshi Fish Curry with Daikon Recipe

In Bengali households, 'Mulo diye Macher Jhol' is a comforting staple during the cooler months when daikon radish is sweet and tender. This lighter version reduces the heavy frying typically associated with traditional fish curries, highlighting the clean flavors of the fresh fish and crisp radish. It is the ultimate comfort food that feels like a warm hug after a long day.

Ingredients

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1 lb white fish fillets (such as cod or tilapia), cut into chunks1 large daikon radish, peeled and sliced into 1/2-inch half-moons1 tablespoon mustard oil1/2 teaspoon panch phoron (Bengali five-spice blend)1 teaspoon turmeric powder1 teaspoon Kashmiri chili powder1 teaspoon cumin powder1 teaspoon ginger paste2 green chilies, slit lengthwise2 cups low-sodium vegetable broth1/4 cup fresh cilantro, chopped1/2 teaspoon salt

Instructions

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1

Gently pat the fish fillets dry with paper towels, then rub them with half of the turmeric powder and a pinch of salt before letting them sit at room temperature for 10 minutes.

2

Heat the mustard oil in a large, deep skillet over medium-high heat until it begins to shimmer and lightly smoke.

3

Add the panch phoron seeds and let them splutter for about 30 seconds until they release a warm, aromatic fragrance.

4

Add the ginger paste and slit green chilies to the pan, stirring quickly for 1 minute, then stir in the remaining turmeric, Kashmiri chili powder, and cumin powder.

5

Add the sliced daikon radish to the spiced oil, tossing well to coat each piece, and sauté for 3 to 4 minutes until the edges start to soften.

6

Pour in the vegetable broth and bring the liquid to a gentle boil, then reduce the heat to low, cover, and simmer for 10 minutes until the daikon is tender.

7

Carefully slide the seasoned fish chunks into the simmering broth, cover, and cook on low heat for 6 to 8 minutes until the fish is opaque and flakes easily.

8

Turn off the heat, garnish the curry with freshly chopped cilantro, and let it rest covered for 2 minutes before serving hot.

Tips

• Do not overstir the curry once the fish is added, as tender white fish can easily break apart in the hot broth.
• If you cannot find panch phoron, you can easily make your own by mixing equal parts fennel, cumin, black mustard, wild celery, and fenugreek seeds.
• For the best flavor, choose a firm-fleshed white fish that won't disintegrate quickly during the brief simmering process.

Substitutions

• Swap white fish for firm tofu blocks to make this a comforting, plant-based vegetarian alternative.
• Swap mustard oil for avocado or olive oil if you prefer a milder flavor profile without the traditional pungent kick.
• Swap daikon radish for red radishes or turnips, which offer a similar earthy crunch and cook in about the same time.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a saucepan over low heat, adding a splash of water to loosen the gravy, to prevent the fish from drying out.

FAQs

Can I use frozen fish for this curry?

Yes, you can use frozen white fish fillets, but make sure to thaw them completely and pat them dry thoroughly before seasoning to prevent excess water from diluting the curry.

Is this fish curry spicy?

This recipe is moderately mild as written, using Kashmiri chili powder mostly for color. You can easily adjust the heat by removing the seeds from the green chilies or omitting them entirely.

Do I have to peel the daikon radish?

Yes, it is highly recommended to peel the daikon radish as the outer skin can be tough and fibrous, which affects the texture of the finished curry.