Tenga: The tender & tangy fish curry from Assam to beat summer heat

Tenga is a souring agent used in many traditional Assamese dishes, such as fish curries, soups, and stews. It is made from the pulp of the Garcinia pedunculata or Garcinia morella fruit, which is native to the Northeastern region of India.

The sourness of Tenga perfectly complements the spiciness of the curry, creating a balance of flavors that is simply irresistible. As you take a bite of the tender fish, the curry explodes with a medley of spices – cumin, coriander, turmeric, and a hint of red chili – dancing on your tongue. A steaming hot bowl of tangy Tenga fish curry, the aroma of spices and the sourness of Tenga tantalizing your taste buds. 

On the top of it, this traditional Assamese dish made with the souring agent Tenga and fish, has several health benefits. Fish, which is an excellent source of proteins and Omega-3 fatty acids when comes with the fermented goodness of tenga makes it a superfood as it has ample antioxidants that are essential for maintaining good health as they protect the body against damage caused by free radicals. Free radicals are unstable molecules that can cause damage to cells, leading to inflammation and disease. Even the spices used in Tenga fish curry, such as ginger, garlic, and turmeric, have anti-inflammatory properties that can help reduce inflammation in the body. 

Lastly, Tenga fish curry is typically prepared with minimal oil, making it a healthier option than other fried dishes. The curry is also cooked with natural ingredients, without the use of artificial preservatives or additives.

So, if you want a delicious dish that is packed with numbers of health benefits, here’s what you need to have:

Ingredients:

• 500g fish (preferably Rohu or Catla)
• 2 tbsp mustard oil
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 inch ginger, grated
• 1 tomato, chopped
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1 tsp turmeric powder
• 1 tsp red chili powder (adjust to taste)
• 2-3 Tenga pieces (dried or fresh)
• Salt to taste
• 1 cup water
• Fresh coriander leaves for garnishing

Instructions:

1. Clean the fish and marinate with salt and turmeric powder for 15 minutes.
2. In a kadhai or a deep bottomed pan, heat the mustard oil.
3. Add chopped onion and sauté till golden brown.
4. Add minced garlic and grated ginger and sauté for a minute.
5. Add chopped tomato and cook till soft and mushy.
6. Add cumin powder, coriander powder, turmeric powder, and red chili powder. Mix well and cook for a minute.
7. Add the Tenga pieces and cook for another 2-3 minutes.
8. Add 1 cup of water and bring it to a boil.
9. Add the marinated fish and cook on low flame for 10-12 minutes, or till the fish is cooked through.
10. Garnish with fresh coriander leaves and serve hot with steamed rice.

Whether you enjoy it with steaming hot rice or freshly baked bread, Tenga fish curry is a dish that will warm your heart and leave you craving for more. So, why not try this traditional Assamese delicacy today and indulge in the flavors of the Northeast!