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Indian

Masor tenga

Non-vegetarian

মাছৰ টেঙা

A light, sour Assamese fish curry: mustard-oil-fried fish simmered in a thin tomato broth with lemon and green chilli. Refreshing rather than rich.

Masor tenga is an Indian curry, ready in about 35 minutes and made with white fish fillet, tomato and lemon juice. It serves 4 and is rated easy to cook.

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Prep
10 min
Cook
25 min
Total
35 min
Serves
4
Level
Easy
Calories
211

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Rub the fish with half the turmeric (opens in a new tab) and half the salt.

    • 2 min

  2. Step 2

    Heat the mustard oil (opens in a new tab) until it just smokes, lower the heat and fry the fish until lightly golden. Set aside.

  3. Step 3

    In the same oil, fry the fenugreek (opens in a new tab) seeds until reddish, then add the tomatoes (opens in a new tab), remaining turmeric (opens in a new tab) and salt. Cook, mashing, until soft.

    • 7 min
    • medium heat

  4. Step 4

    Add the water and green chillies, bring to the boil, then slip in the fish and simmer 5 minutes.

    • 6 min
    • medium-low heat

    Food safety: Fish is done when opaque throughout.

  5. Step 5

    Take the pan off the burner, then stir in the lemon juice (opens in a new tab) and coriander. The broth should taste clearly sour.

    • 1 min

About this dish

Origin
Assam, India · Well documentedMore food from India
Dish
Lunch · Dinner · Curries · Main courses
Cooking method
Shallow-fried, Simmered
Taste
sour, fresh, mild, spicy (chilli heat)
Diet
Pescatarian · No gluten ingredients · Dairy-free · No nut ingredients · Low-carb · High-protein
All labelsPescatarian · Non-vegetarian · Whole-food focused · Paleo-style · No gluten ingredients · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-carb · High-protein · Low-fat · Calorie-conscious
Worked out from the ingredients. How labels work
Good for
Everyday · One-pan
Cook more with
White fish fillet · Tomato · Lemon juice · Turmeric · Mustard oil · Fenugreek
Techniques
Shallow-frying · Boiling · Simmering

Allergens

  • Contains: Fishfrom white fish fillet
  • Contains, can be adapted: Mustardfrom mustard oil

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

211 kcal per serving

Calculated

1 serving ≈ 421 g · recipe makes 4

Where the energy comes from

  • Protein 41%
  • Carbohydrate 12%
  • Fat 47%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy211 kcal50 kcal
Protein21.8 g5.2 g
Carbohydrate6.3 g1.5 g
Net carbohydrate4.5 g1.1 g
Sugars3.6 g0.9 g
Added sugars0 g0 g
Fibre1.8 g0.4 g
Fat11.1 g2.6 g
Saturated fat1.4 g0.3 g
Trans fat0 g0 g
Cholesterol68 mg16 mg
Sodium1005 mg239 mg
Salt equivalent2.5 g0.6 g
Vitamins & minerals per serving
Potassium
685 mg
Calcium
45 mg
Iron
1.1 mg
Magnesium
46 mg
Vitamin A (RAE)
77 µg
Vitamin C
31 mg
Vitamin D
0.6 µg
Vitamin B12
2.3 µg
Folate (DFE)
36 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Add the lemon off the heat — boiling it makes it bitter.

Common mistakes

  • Making the broth too thick — tenga should be light and thin.

Serve with

  • Serve with plain rice to end an Assamese meal.

Storage

  • Best the same day.

Reheating

  • Warm gently.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Sauces, chutneys & dips for this dish

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 3, 5

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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