Bengali Macher Jhol
Bengali Macher Jhol is a traditional Bengali fish curry, known for its light, soupy consistency and subtle, aromatic flavors. It typically features freshwater fish like Rohu or Catla, cooked with potatoes, tomatoes, and a delicate blend of spices including turmeric and cumin. This dish is a staple in the everyday cuisine of West Bengal and Bangladesh, often served with steamed rice.
🍽️ Nutrition at a glance
This dish is a good source of high-quality protein from the fish, with moderate fat content depending on the cooking oil used. It provides essential nutrients like omega-3 fatty acids, along with vitamins and minerals from the vegetables and spices, and a typical serving contains roughly 250-350 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 22 g |
| Carbs | 8 g |
| Fat | 12 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 650 mg |
| Potassium | 450 mg |
| Phosphorus | 280 mg |
| Vitamin B12 | 4.5 mcg |
| Niacin (B3) | 6 mg |
| Vitamin D | 2.5 mcg |
| Selenium | 35 mcg |
| Omega-3 (EPA+DHA) | 800 mg |
| Magnesium | 45 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Macher Jhol is considered a comforting, home-style dish that embodies the Bengali philosophy of balancing flavors without overwhelming the natural taste of the fish. Nutritionally, its light preparation makes it a healthier, broth-based alternative to richer curries, often recommended for its digestibility.
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AI estimate may be inaccurate · Terms