Shorshe Machh: An Ayurvedic Balance on a Plate

In Ayurveda, fish is considered a nourishing sattvic food when cooked fresh and lightly spiced. When paired with the warmth of mustard oil and pungency of mustard seeds, it becomes a dish that not only delights the palate but also balances the mind and body. Shorshe Machh, the Bengali classic, is a perfect example of how tradition and wellness meet at the dining table.

Ingredients for Shorshe Machh

• P Mark Kachi Ghani Mustard Oil – 4 tbsp

• Fresh Hilsa/any oily fish – 500g, cleaned and cut

• Mustard seeds – 2 tbsp, soaked and ground into paste

• Green chilies – 2–3, slit

• Turmeric powder – 1 tsp

• Salt – to taste

• Water – ½ cup

Method for Shorshe Machh

• Rub the fish with turmeric and salt. Let it rest for 10–15 minutes — this detoxifies and preps it as per Ayurvedic practice.

• Heat mustard oil till it smokes lightly (removing its raw edge), then cool slightly. This makes the oil lighter on digestion.

• Fry the fish pieces gently until golden. Remove and keep aside.

• In the same oil, add the mustard paste, green chilies, a pinch of turmeric, and water. Cook until it turns into a smooth, aromatic gravy.

• Add the fried fish back into the pan and simmer for a few minutes until the gravy coats the fish beautifully.

• Serve hot with steamed rice — eaten mindfully, in calm surroundings, as Ayurveda prescribes.

Shorshe Machh in Ayurveda

• Why it works: Mustard oil and mustard seeds are heating (ushna) and penetrating (tikshna), helping balance kapha (lethargy, heaviness) and vata (anxiety, restlessness).

• Fish + Mustard Oil synergy: Fish provides omega-3 fatty acids that support brain function, while mustard oil adds warmth and aids digestion — a combination that nourishes both mental clarity and emotional stability.

• Mindful eating: Shorshe Machh is best enjoyed fresh, warm, and in moderation — creating a sattvic, grounding meal.

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