Salmon in Bengali Mustard Sauce

Dive into the rich, bold flavors of eastern India with this delectable Salmon in Bengali Mustard Sauce. This unique dish features tender salmon fillets cooked to perfection in a velvety mustard seed sauce, infused with the earthy depths of turmeric, spicy green chilies, and a drizzle of mustard oil for an authentic touch. The combination of yellow and black mustard seeds creates a tangy, nutty flavor profile that pairs deliciously with steamed rice or flaky parathas. Quick and straightforward to make, with just 15 minutes of prep time, this recipe is ideal for weeknight dinners that celebrate classic Bengali cuisine. Garnish with fresh cilantro to complete this aromatic masterpiece, and let your taste buds travel to the heart of Bengal!

Nutriscore Rating: 62/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces (about 6 oz each) Salmon fillet
• 2 tablespoons Yellow mustard seeds
• 1 tablespoon Black mustard seeds
• 3 tablespoons Mustard oil (or vegetable oil)
• 4 whole Green chilies
• 1 teaspoon Turmeric powder
• 1.5 teaspoons (adjust to taste) Salt
• 1 cup Water
• 2 tablespoons (chopped) Fresh cilantro (optional, for garnish)

Directions

Step 1

Rinse the salmon fillets thoroughly and pat them dry. Sprinkle turmeric powder and 0.5 teaspoon of salt all over the fillets. Let them rest for 10 minutes.

Step 2

While the salmon is marinating, soak the yellow and black mustard seeds in a small bowl of water for 10 minutes to soften them.

Step 3

Drain the soaked mustard seeds and blend them into a smooth paste using a blender or food processor. Add a very small amount of water if needed to ensure a creamy consistency.

Step 4

Heat 2 tablespoons of mustard oil (or vegetable oil) in a large skillet over medium heat. Add the marinated salmon fillets and sear for 2-3 minutes on each side until lightly golden. Remove them from the skillet and set aside.

Step 5

In the same skillet, add the remaining 1 tablespoon of mustard oil. Once the oil is hot, add the mustard paste and stir for 1 minute, letting the flavors bloom.

Step 6

Add 1 cup of water, 0.5 teaspoon salt, and 2 whole green chilies to the skillet. Allow the sauce to come to a gentle simmer.

Step 7

Carefully place the salmon fillets into the sauce. Spoon some of the sauce over each fillet. Cover and cook on low heat for 10-12 minutes, or until the salmon is cooked through and flakes easily with a fork.

Step 8

Adjust the seasoning to taste. If you prefer more heat, slit the remaining 2 green chilies and add them to the sauce.

Step 9

Garnish with fresh cilantro, if desired. Serve hot with steamed rice or parathas for an authentic Bengali experience.

Nutrition Facts

Serving size	(1055.7g)

Amount per serving	% Daily Value*
Calories	2371.5

Total Fat 174.9g	0%
Saturated Fat 34.3g	0%
Polyunsaturated Fat 35.5g
Cholesterol 469.5mg	0%
Sodium 5560.9mg	0%
Total Carbohydrate 13.1g	0%
Dietary Fiber 4.8g	0%
Total Sugars 4.7g
Protein 179.5g	0%

Vitamin D 3728.5IU	0%
Calcium 161.2mg	0%
Iron 6.9mg	0%
Potassium 3510.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 67.1%

Protein: 30.6%

Carbs: 2.2%