Heart-Healthy Traditional Bengali Ilish Fish Curry
Savor the authentic flavors of Bengali cuisine with a modern, health-conscious twist in this Heart-Healthy Traditional Bengali Ilish Fish Curry. This iconic dish celebrates hilsa fish, revered for its delicate texture and rich taste, simmered in a luscious mustard and poppy seed curry. Infused with green chilies and turmeric, it offers bold, earthy flavors while prioritizing heart health by allowing the use of olive oil as a lighter alternative to mustard oil. Perfectly balanced and simple to prepare, this curry comes together in under an hour, making it a fantastic choice for a wholesome, flavor-packed meal. Pair it with steamed brown or red rice for a nutrient-rich, satisfying experience that’s both traditional and guilt-free.
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Ingredients
- 500 grams Hilsa (Ilish) fish steaks
- 2 tablespoons Mustard seeds
- 1 tablespoon Poppy seeds
- 4 units Green chilies
- 1 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Mustard oil (or olive oil for a heart-healthier option)
- 1.5 cups Water
Directions
Step 1
1. Thoroughly wash the Hilsa fish steaks under cold running water, remove any scales or bones, and pat them dry with a paper towel. Sprinkle them with half the turmeric powder and a pinch of salt. Set aside for 10 minutes to marinate lightly.
Step 2
2. In a small blender, grind the mustard seeds, poppy seeds, and two green chilies with a few tablespoons of water into a smooth paste. This paste will form the base of the curry.
Step 3
3. Heat the mustard oil or olive oil in a non-stick pan over low-to-medium heat. Swirl the oil around to coat the bottom of the pan evenly.
Step 4
4. Carefully place the marinated fish steaks into the pan and sear them for about 1 minute on each side, just enough to lock in their flavor. Remove the fish and set it aside.
Step 5
5. In the same pan, add the mustard-poppy seed paste and sauté it gently for about 2 minutes until fragrant. Add the remaining turmeric powder and salt, stirring to combine.
Step 6
6. Slowly add the water to the pan, stirring frequently to prevent lumps. Bring the mixture to a gentle boil.
Step 7
7. Reduce the heat to a simmer and return the fish steaks to the pan, making sure they are submerged in the curry. Cover and cook for 10-12 minutes or until the fish is fully cooked and flakes easily with a fork.
Step 8
8. While the curry is cooking, slit the remaining two green chilies lengthwise and add them to the pan for additional aroma and spice.
Step 9
9. Taste the curry and adjust the salt, if necessary. For a thinner consistency, you can add a little more warm water.
Step 10
10. Turn off the heat, and let the curry rest, covered, for another 5 minutes to allow the flavors to meld together.
Step 11
11. Serve the Heart-Healthy Traditional Bengali Ilish Fish Curry hot with steamed brown rice or red rice for a nutritious meal.
Nutrition Facts
| Serving size | (970g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1845.6 |
| Total Fat 134.7g | 0% |
| Saturated Fat 27.4g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 350mg | 0% |
| Sodium 2735.7mg | 0% |
| Total Carbohydrate 15.0g | 0% |
| Dietary Fiber 6.2g | 0% |
| Total Sugars 4.8g | |
| Protein 137.7g | 0% |
| Vitamin D 2250IU | 0% |
| Calcium 465.8mg | 0% |
| Iron 12.0mg | 0% |
| Potassium 1976.0mg | 0% |
Source of Calories