Masor Tenga Recipe | Authentic Assamese Fish Curry (Tangy & Light)

 Authentic Assamese Fish Curry Recipe – Light, Tangy & Healthy (Masor Tenga)

📝Description:

Masor Tenga is a traditional Assamese fish curry, light, tangy, and refreshing. Learn how to cook authentic Masor Tenga with Rohu or Catla, flavored with tomatoes, lemon, or elephant apple (ou tenga). Perfect with steamed rice.

📖 What is Masor Tenga?

Masor Tenga (literally “sour fish curry” in Assamese) is a signature dish from Assam in North-East India. This curry is light, tangy, and soupy, made with freshwater fish like Rohu or Catla, and flavored with tomatoes, lemon, tamarind, or the authentic Assamese ou tenga (elephant apple).

Unlike creamy or spicy Indian curries, Masor Tenga is refreshing, healthy, and easy to digest — perfect for summer meals.

⏱️ Time & Yield

  • Prep Time: 15 minutes

  • Cook Time: 25 minutes

  • Total Time: 40 minutes

  • Servings: 4

⚖️ Difficulty + Cuisine

  • Difficulty: Easy–Moderate

  • Cuisine: Assamese (North-East Indian)

  • Category: Main Course · Curry

🌶️ Flavor Profile

Tangy · Mildly Spiced · Light · Refreshing

🥗 Ingredients

For the Fish:

  • 500 g Rohu or Catla fish (cut into 6–8 pieces)

  • ½ tsp turmeric powder

  • 1 tsp salt (or to taste)

  • 3–4 tbsp mustard oil (for shallow frying)

For the Curry:

  • 2 medium tomatoes (150 g, chopped)

  • 1 medium potato (optional, 100 g, cubed)

  • 2 green chilies (slit lengthwise)

  • ½ tsp turmeric powder

  • 1 tsp panch phoron (or mustard seeds)

  • 1 dried red chili

  • 1 tbsp mustard oil

  • 3 cups (750 ml) water

  • Salt to taste

  • 2 tbsp fresh coriander leaves (chopped, for garnish)

For Sourness (choose one):

  • 1 tbsp lemon juice

  • 2 slices elephant apple (ou tenga)

  • 1 tbsp tamarind pulp

🍳 Equipment Needed

  • Kadai / wok / deep frying pan

  • Flat spatula

  • Knife & chopping board

  • Plate with paper towel

  • Ladle

👩‍🍳 Instructions

Step 1: Prepare the Fish

  1. Wash and pat dry fish pieces.

  2. Rub with salt and turmeric.

  3. Heat mustard oil until smoking, then reduce heat and shallow fry fish until golden.

  4. Remove and set aside on paper towel.

Step 2: Make the Curry Base

  1. Heat 1 tbsp mustard oil in the same pan.

  2. Add panch phoron and dried red chili; let splutter.

  3. Add chopped tomatoes (and potatoes if using). Cook until tomatoes soften.

Step 3: Build Flavor

  1. Add turmeric powder and green chilies.

  2. Pour in 3 cups water and bring to a boil.

  3. Add your souring agent (lemon, tamarind, or elephant apple).

Step 4: Simmer & Finish

  1. Gently add the fried fish pieces.

  2. Simmer for 5–7 minutes until flavors blend.

  3. Adjust salt and sourness to taste.

Step 5: Garnish & Serve

  • Sprinkle fresh coriander leaves.

  • Serve hot with steamed rice.

🍽️ Serving Suggestions

  • Steamed rice (classic pairing)

  • Assamese dal (mati dal cooked with mustard oil)

  • Stir-fried greens (xaak bhaji)

  • Papad for crunch

💡 Tips, Variations & Substitutions

  • Use freshwater fish (Rohu, Catla, Tilapia) for authenticity.

  • Do not over-fry fish — keep it tender.

  • Ou tenga (elephant apple) gives the most authentic Assamese flavor.

  • Potatoes are optional.

  • Keep spices minimal for the true Assamese style.

🥡 Storage & Leftovers

  • Refrigerate in an airtight container (up to 2 days).

  • Reheat gently on low heat; avoid boiling again.

  • Not suitable for freezing.

🧾 Nutrition (per serving, approx.)

  • Calories: 250 kcal

  • Protein: 22 g

  • Fat: 14 g

  • Carbs: 8 g

  • Fiber: 2 g

⚠️ Allergens & Dietary Info

  • Contains: Fish

  • ✅ Gluten-free

  • ✅ Dairy-free

  • ✅ Nut-free

  • ❌ Not vegetarian/vegan

📌 Background & Story

The word tenga means “sour” in Assamese. Masor Tenga is a staple in Assamese households, especially in summer when light, tangy meals are preferred. Traditionally, elephant apple (ou tenga) was the main souring agent, but tomatoes, tamarind, and lemon are now widely used.

This dish reflects Assamese cuisine’s simplicity and emphasis on balance — mild spices, clean flavors, and a refreshing finish.

❓ FAQs

Q: Can I use sea fish?
Not recommended — freshwater fish like Rohu, Catla, or Tilapia work best.

Q: Can I skip mustard oil?
Yes, but mustard oil gives the authentic Assamese aroma and taste.

Q: Is Masor Tenga spicy?
No — it’s mildly spiced and more tangy than hot.

Q: Can I skip potatoes?
Yes, potatoes are optional.

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