Masor Tenga Recipe
Masor Tenga is a popular fish curry from Assam, a state in Northeast India. Tenga means sour, and Masor means fish, so Masor Tenga is a sour fish curry. It is made using a variety of fish, including Rohu, Catla, or Tilapia. The dish is typically prepared by first marinating the fish in a mixture of turmeric, salt, and mustard oil. The fish is then pan-fried until it is crispy on the outside and soft on the inside. The fish is then added to a sour gravy made with tomatoes, lemon, and other spices.
Ingredients
To Marinate Fish
- 500 grams fish fillets fresh (rohu or catla) or frozen (any)
- 1 tsp Salt
- ½ tsp turmeric powder
For Curry
- 3 tbsp oil mustard oil or any vegetable oil
- 1 Onions finely chopped
- 2 Tomato finely chopped
- ½ tsp fenugreek seeds / methi seeds
- 1 inch ginger finely chopped
- 3-4 cloves garlic finely chopped
- 2 green chillies finely chopped
- ½ tsp Red Chilli Powder
- Salt
- 1 cup water
- ½ tsp coriander powder
- 1 tsp lemon juice
Instructions
Preparation
- Assemble all ingredients together to avoid last minute rush.
- Clean the fresh fish first and if using frozen, defrost the fish first.
- Cut the fish into medium pieces and transfer to a bowl.
- Now, add salt and turmeric powder on the fish pieces.
- Rub the masala on fish nicely so that fish pieces can get coated evenly. Marinate for 30 minutes.
- Finely chop onion, ginger, garlic, green chilies, coriander and tomato.
Cooking
- Heat oil in a pan over medium flame. Make sure oil is hot enough before placing the fish pieces.
- Once the oil is hot, turn the flame to low and gently place the marinated fish pieces into the oil.
- Fry them evenly from both sides until cooked through and fish turn crisp. You can cover the pan also for faster cooking.
- Be careful while flipping the fish pieces as it can break apart. The fish may take approx. 4-5 minutes in total to cook properly.
- Gently transfer to the plate or bowl.
- Now, in the same pan add fenugreek seeds and saute for a minute. Add 1-2 tsp oil, only if required.
- Then, add chopped onion, ginger and garlic in the pan. Fry until onions turn light brown.
- After that, add green chillies and chopped tomatoes. Cook until tomatoes turn mushy.
- Then, add salt, red chili powder and coriander powder and saute until oil starts releasing from the masala.
- Add water as required. Adjust the consistency as per your desire.
- Bring the curry to boil and add fried fish pieces.
- Cover and simmer over low flame for 3-4 minutes so that fish absorbs the masala.
- Switch off the flame and add freshly squeezed lemon juice. Mix in the curry.
- Garnish with coriander or cilantro and serve! Enjoy Masor Tenga with steamed rice.
Equipment Used for This Recipe
Notes & Tips
- Use fresh river fish for the best taste.
- Marinate the fish with salt and turmeric powder for at least
- Any leftover Masor Tenga can be stored in an airtight container in the refrigerator. Simply, microwave or reheat on stove before serving.
- Adjust the curry or gravy consistency by adding or reducing the water quantity.
- Adding green chillies is optional and could be skipped.
Nutrition Information (Note: Approximate)
Nutrition Facts
Masor Tenga Recipe
Amount per Serving
Calories
250
% Daily Value*
Fat
13
g
20
%
Saturated Fat
2
g
13
%
Trans Fat
0.04
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
7
g
Cholesterol
63
mg
21
%
Sodium
734
mg
32
%
Potassium
599
mg
17
%
Carbohydrates
8
g
3
%
Fiber
2
g
8
%
Sugar
4
g
4
%
Protein
26
g
52
%
Vitamin A
588
IU
12
%
Vitamin B1
0.1
mg
7
%
Vitamin B2
0.1
mg
6
%
Vitamin B3
5
mg
25
%
Vitamin B5
1
mg
10
%
Vitamin B6
0.3
mg
15
%
Vitamin B12
2
µg
33
%
Vitamin C
15
mg
18
%
Vitamin D
4
µg
27
%
Vitamin E
3
mg
20
%
Vitamin K
15
µg
14
%
Calcium
35
mg
4
%
Iron
1
mg
6
%
Magnesium
48
mg
12
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.