Baked fish in mustard sauce

Fish is not something that I cook very often. Plenty of reasons for that; I know nothing about fish shopping at all, can’t recognize fish by their names. Also too much of fishbone is a problem for me. Blame the place I come from, where fish is not a part of staple food. So I am still in the process of getting better at cooking fish.



have been thinking of posting a fish recipe since long but was a little hesitant to try anything with fish. But you have to if you have to!!!! I could get only Salmon in supermarket. So i came up with two dishes with the salmon i had. This is one and the other one was curry.

I have baked the fish in this recipe, you can also shallow fry or microwave as per your choice.

Baked fish in mustard sauce
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  1. Fish – 250 grams
  2. Mustard seeds – 2 tbsp
  3. Poppy seeds – 1 tbsFish – 250 grams
  4. Mustard seeds – 2 tablespoons
  5. Poppy seeds – 1 tablespoon
  6. Green chilli – 2
  7. Curd – 3 tablespoon
  8. Salt – For taste
  9. Mustard oil – 1 teaspoon
  10. For Marinating fish
  11. Salt – ½ tsp
  12. Turmeric powder – ½ tsp
  13. Green chilli – 2
  14. Curd – 3 tbsp
  15. Salt – For taste
  16. Mustard oil – 1 teaspoon
  17. For Marinating fish
  18. Salt – ½ tsp
  19. Turmeric powder – ½ tsp
  1. Clean the fish thoroughly. Wash it with little wheat flour, this way you can get rid of the smell of the fish.
  2. Mix salt and turmeric powder and keep it aside for 15-20 minutes.
  3. In the meantime, soak mustard and poppy seeds in ¼ cup of hot water. Keep it aside for 20-25 minutes. After 25 minutes, the seeds will be soft. Add green chilli and make a paste in grinder.
  4. In the mustard paste add curd and mix it well. Add three-four drops of mustard oil in the paste. You can add curd to make the paste of a consistency you like.
  5. Now, grease a baking tray and lay down the fish. Pour the sauce over the fish so that fish is completely covered with the sauce. I added some mint leaves too on the fish.
  6. Sprinkle some cold pressed mustard oil on top of it. Cover the baking dish with the foil.
  7. In the preheated oven at 200’C cook for 20 minutes. After 20 minutes, remove the foil, turn the fish and cook for another 5 to 7 minutes.
  8. Fish is ready. Serve it with rice, chapatti or just as starters!!!!
  1. I have baked the fish in this recipe, you can also shallow fry or microwave as per your choice.
Pepper Garlic Kitchen

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