Masor Tenga Recipe & Nutrition

Official KatoriCalorie Recipe & Nutrient Profile

Masor Tenga (মাছৰ টেঙা) is the heart of Assamese cuisine. It is a light, sour fish broth eaten primarily during warm summer afternoons to hydrate and refresh the body.

Unlike heavy gravies found in other parts of India, Masor Tenga uses no cream, cashew paste, coconut milk, or dense onion-tomato pastes. Instead, it gets its light body and sour taste from souring agents like fresh tomatoes, lemons, or outenga (elephant apple).

Nutritional Table (Per Serving - 200ml)

Here is the chemical nutrient breakdown verified by cross-referencing ICMR-NIN composition tables:

Nutrient Metric Value per Serving
Total Energy (Calories) 140 kcal
Protein 14.5g
Carbohydrates 4.0g
Dietary Fiber 1.2g
Total Fats 6.8g
Omega-3 Fatty Acids 0.8g

Step-by-Step Healthy Preparation Guide

To prepare a clean, calorie-friendly Masor Tenga at home:

  1. Select Clean Fish: Choose fresh local pond fish, lake fish, or river fish (like Rohu, Bhakuá, or local Borali). Cut them into steaks.
  2. Light Marination: Rub the fish with a pinch of salt and turmeric powder.
  3. Searing: Heat just 1 teaspoon of pure mustard oil in a pan. Sear the fish steaks for 1-2 minutes on each side until lightly golden. Remove and set aside.
  4. Creating the Broth: Add a pinch of fenugreek seeds (methi) to the remaining oil. Add 2 chopped ripe tomatoes, a sliced green chili, and a pinch of turmeric. Cook until the tomatoes break down completely.
  5. Simmering: Pour in 300ml of hot water and bring to a boil. Slide in the seared fish steaks, cover, and let it simmer on low heat for 8-10 minutes.
  6. Souring: Squeeze in the juice of half a fresh local lemon (kaji nemu) and top with fresh wild coriander leaves. Serve warm alongside steamed rice.