Tangy Mustard Fish Toast Recipe

Indian cuisine · 479 calories

Tangy Mustard Fish Toast recipe

About this recipe

Tangy Mustard Fish Toast is a delightful Indian breakfast option that combines tender fish fillets with a vibrant mustard sauce, all served atop toasted multigrain protein bread. This dish is inspired by the rich culinary traditions of West Bengal, known for its love of mustard-based flavors. The fillets are delicately cooked in a fragrant sauce made with mustard seeds, turmeric, and spices, creating a tangy and slightly spicy profile. Toasted bread slices provide the perfect base, adding crunch and fiber to the meal. With 33 grams of protein per serving, this dish is excellent for those seeking a high-protein start to their day. The preparation process is engaging yet straightforward, making it suitable for intermediate-level cooks. Ideal for breakfast or brunch, Tangy Mustard Fish Toast is a nutritious and satisfying way to kickstart your day.

Ingredients

  • 250 g Tendercuts Basa Boneless Fillet F&S
  • 350 G Mustard Black / Rai 350 G
  • 250 g Protein Chef 32G Protein Sharbati Wheat Bread (No Maida)

Instructions

  1. 1. Rinse the fish fillets thoroughly and pat them dry with a clean kitchen towel.
  2. 2. Grind yellow mustard seeds with a little water to form a smooth paste and set aside.
  3. 3. Heat oil in a pan and add bay leaves, cumin seeds, and grated fresh turmeric. Sauté for 30 seconds.
  4. 4. Add the mustard paste, turmeric powder, and preserved salted black beans to the pan. Stir until fragrant.
  5. 5. Slice green chilies lengthwise and add them to the sauce for a mild heat kick.
  6. 6. Pour in 50 ml of water and bring the sauce to a gentle simmer for 3-4 minutes.
  7. 7. Season the sauce with salt and gently place the fish fillets into the pan.
  8. 8. Cook the fish for 3-4 minutes on each side until they are tender and coated with the tangy sauce.
  9. 9. While the fish cooks, toast the multigrain bread slices to a golden brown.
  10. 10. Arrange the toasted bread slices on serving plates and place the cooked fish fillets on top of each slice.
  11. 11. Spoon the mustard sauce generously over the fish and bread.
  12. 12. Garnish with a little extra grated turmeric and sliced green chilies for freshness.