Dairy-Free Traditional Bengali Ilish Fish Curry

Dive into the vibrant flavors of Bengal with this Dairy-Free Traditional Bengali Ilish Fish Curry, a dish that celebrates the queen of fish—hilsa (ilish). Cooked in aromatic mustard oil and infused with a luscious mustard seed paste, this curry is a masterpiece of bold, tangy, and spicy flavors. Nigella seeds (kalonji) add depth, while green chilies offer a gentle heat, creating a dish that's both comforting and exhilarating. Free from any dairy, this recipe stays true to its roots, using traditional cooking techniques to highlight hilsa’s rich, delicate taste. Perfectly paired with steamed rice, this gluten-free and dairy-free delight brings an authentic taste of Bengali cuisine to your table in under 40 minutes.

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 6 pieces Hilsa (ilish) fish pieces
• 3 tablespoons Mustard oil
• 2 teaspoons Black mustard seeds
• 2 teaspoons Yellow mustard seeds
• 4 whole Green chilies
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1.5 teaspoons Salt
• 1.5 cups Water
• 0.5 teaspoon Nigella seeds (kalonji)

Directions

Step 1

Clean the hilsa (ilish) fish pieces thoroughly and pat them dry with a paper towel.

Step 2

Rub the fish pieces with 0.5 teaspoon of turmeric powder and 0.5 teaspoon of salt. Set aside for 10 minutes.

Step 3

In a grinder, make a smooth paste by blending the yellow mustard seeds, black mustard seeds, two green chilies, and a few tablespoons of water.

Step 4

Heat the mustard oil in a pan over medium heat until it begins to smoke lightly. Lower the heat slightly and let the oil cool for a few seconds.

Step 5

Add the nigella seeds (kalonji) to the oil and let them sizzle for a few seconds.

Step 6

Gently place the marinated fish pieces into the pan and shallow fry for 1-2 minutes on each side. Remove the fish from the pan and set aside.

Step 7

In the same pan, add the mustard paste, remaining turmeric powder, red chili powder, and a little salt. Stir everything together and cook for 2-3 minutes until fragrant.

Step 8

Add 1.5 cups of water to the pan to create the curry sauce. Bring it to a simmer.

Step 9

Carefully add the fried hilsa pieces back into the pan, ensuring they are submerged in the sauce.

Step 10

Reduce the heat to low and let the curry simmer for 10 minutes, allowing the flavors to infuse into the fish.

Step 11

Add the remaining two green chilies into the curry for an extra burst of heat and aroma, then simmer for 2 more minutes.

Step 12

Turn off the heat and let the curry rest for 5 minutes before serving.

Step 13

Serve hot with steamed rice for an authentic Bengali meal experience.

Nutrition Facts

Serving size	(1085.4g)

Amount per serving	% Daily Value*
Calories	2318.6

Total Fat 178.0g	0%
Saturated Fat 35.1g	0%
Polyunsaturated Fat 0g
Cholesterol 420mg	0%
Sodium 3924.3mg	0%
Total Carbohydrate 11.0g	0%
Dietary Fiber 3.9g	0%
Total Sugars 4.0g
Protein 160.1g	0%

Vitamin D 2700IU	0%
Calcium 377.8mg	0%
Iron 12.1mg	0%
Potassium 2190.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 70.1%

Protein: 28.0%

Carbs: 1.9%