Why this recipe works
The turmeric here is not just for colour, it is mildly antimicrobial and freshens the surface of the fish. A light coat crisps the outside while the inside stays moist, and because it is shallow-fried, not deep-fried, it uses far less oil. Underneath is lean, omega-3-rich fish, one of the healthier proteins there is.
Ingredients
Method
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1
Marinate the fish in turmeric, Kashmiri chilli, lemon, ginger-garlic and salt for 15 minutes.
Why turmeric: beyond colour, turmeric is mildly antimicrobial and freshens the fish, and the marinade seasons it through before it hits the pan.
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2
Dust with a light coat of rice flour or semolina.
Why a light coat: a thin coating crisps the surface and seals in moisture, so the fish stays flaky inside rather than drying out.
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3
Shallow-fry in mustard oil over medium-high heat until golden and just cooked.
Why shallow-fry: shallow-frying uses a fraction of the oil of deep-frying, keeping this a leaner way to enjoy fried fish.
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4
Drain and serve with lemon and onion.
An honest word
Bengali fish fry is a fairly light way to eat fried fish: shallow-fried rather than deep-fried, and built on lean, omega-3-rich fish. The one lever is the oil, so drain the pieces well and keep the pan modest, or use an air fryer. As a quick, high-protein main or starter, it is a genuinely good choice.