High Protein Traditional Bengali Ilish Fish Curry
Experience the rich, authentic flavors of Bengal with this High Protein Traditional Bengali Ilish Fish Curry. Made with tender, omega-3-rich Hilsa (ilish) fish, this iconic dish is a celebration of Bengali culinary heritage. The fish is lightly marinated with turmeric and salt before being gently fried in aromatic mustard oil, unlocking its distinctive flavor. A velvety mustard seed paste, spiced with red chili and green chilies, forms the base of the curry, offering a perfect balance of heat and earthiness. Simmered to perfection, this protein-packed recipe pairs beautifully with steamed basmati rice, creating a wholesome and satisfying meal. With its quick prep time and vibrant flavors, this traditional recipe is both a nutritional powerhouse and a feast for the senses. Perfect for seafood lovers and those looking to explore the unique taste of Bengali cuisine!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 6 pieces Hilsa (Ilish) fish steaks
- 2 tablespoons Mustard seeds
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 4 pieces Green chilies
- 3 tablespoons Mustard oil
- 1 teaspoon Salt
- 1 cup Water
Directions
Step 1
Clean and pat dry the Hilsa (Ilish) fish steaks using a paper towel.
Step 2
Sprinkle 1/2 teaspoon turmeric powder and salt on the fish steaks. Rub them gently to coat evenly, and let them marinate for 10 minutes.
Step 3
In a small blender, make a paste using mustard seeds, 2 green chilies, and a small pinch of salt. Add a splash of water to help grind the seeds into a smooth paste. Set aside.
Step 4
Heat mustard oil in a deep pan or kadhai until it starts to smoke lightly (this removes the raw taste of mustard oil). Reduce the heat to medium.
Step 5
Gently fry the marinated fish steaks in the hot mustard oil for 1-2 minutes on each side. Be careful not to overcook; the goal is light frying. Remove the fish pieces and set them aside.
Step 6
In the same pan, reduce the heat to low and add the mustard seed paste along with the remaining turmeric powder and red chili powder. Stir for 1-2 minutes until fragrant.
Step 7
Add 1 cup of water to the pan and bring the mixture to a gentle simmer. Allow the sauce to cook for 5 minutes.
Step 8
Carefully place the lightly fried Hilsa fish pieces into the simmering sauce. Add the remaining 2 green chilies (slit lengthwise) for added flavor. Simmer for another 7-8 minutes, flipping the fish pieces gently halfway through.
Step 9
Adjust salt to taste and remove the pan from heat. Let the curry rest for a few minutes to allow the flavors to meld together.
Step 10
Serve the Ilish fish curry hot with steamed basmati rice for a traditional Bengali meal.
Nutrition Facts
| Serving size | (970.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2360.1 |
| Total Fat 181.1g | 0% |
| Saturated Fat 35.3g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 420mg | 0% |
| Sodium 2740.9mg | 0% |
| Total Carbohydrate 13.0g | 0% |
| Dietary Fiber 4.9g | 0% |
| Total Sugars 4.6g | |
| Protein 162.2g | 0% |
| Vitamin D 2700IU | 0% |
| Calcium 383.7mg | 0% |
| Iron 12.8mg | 0% |
| Potassium 2235.7mg | 0% |
Source of Calories