Keto Traditional Bengali Ilish Fish Curry

Savor the authentic flavors of Bengal with this Keto Traditional Bengali Ilish Fish Curry, a low-carb twist on a classic dish that showcases the delicate, buttery Hilsa fish (ilish maach). This keto-friendly masterpiece is simmered in a rich, aromatic mustard seed-based curry infused with mustard oil, nigella seeds, and a kick of green chilies for an irresistible depth of flavor. Perfectly balanced with turmeric, red chili powder, and a simple garnish of fresh cilantro, this dish brings tradition to the table while catering to your healthy lifestyle. Serve it with steamed cauliflower rice or sautéed greens for a satisfying and wholesome keto meal that's as comforting as it is luxurious.

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Hilsa fish (ilish maach)
• 3 tablespoons Mustard oil
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Salt
• 0.5 teaspoon Nigella seeds (kalonji)
• 3 pieces Green chilies
• 2 tablespoons Mustard seeds (ground into a paste or powder)
• 1 cup Water
• 1 tablespoon Cilantro leaves (optional, for garnish)

Directions

Step 1

Clean the Hilsa fish pieces thoroughly and pat them dry with a paper towel.

Step 2

In a bowl, mix the turmeric powder and half of the salt. Rub this mixture over the fish pieces evenly and set them aside for 5 minutes.

Step 3

Heat 2 tablespoons of mustard oil in a skillet or wok over medium heat. Once the oil starts to smoke lightly, reduce the heat to medium-low.

Step 4

Carefully add the fish pieces to the hot oil and lightly sear them for 1-2 minutes per side. Remove and set aside.

Step 5

In the same skillet, add the remaining tablespoon of mustard oil. Heat it until it smokes lightly, then lower the heat and add the nigella seeds.

Step 6

Once the nigella seeds crackle, add the slit green chilies, stirring for 30 seconds to release their aroma.

Step 7

Add the ground mustard seed paste, red chili powder, and the remaining salt to the skillet. Stir continuously for about 1-2 minutes to cook the spices.

Step 8

Pour the water into the skillet and bring it to a gentle boil. Taste the curry base and adjust salt and spice levels if needed.

Step 9

Carefully place the sautéed fish pieces into the curry. Lower the heat to a simmer and cook for 6-7 minutes, basting the fish with the curry sauce occasionally.

Step 10

Turn off the heat and let the curry rest for 5 minutes to allow the flavors to meld.

Step 11

Garnish with chopped cilantro leaves if using, and serve hot with steamed cauliflower rice or sautéed low-carb greens to keep it keto-friendly.

Nutrition Facts

Serving size	(854.7g)

Amount per serving	% Daily Value*
Calories	2030.3

Total Fat 157.8g	0%
Saturated Fat 30.2g	0%
Polyunsaturated Fat 0g
Cholesterol 350mg	0%
Sodium 2680.1mg	0%
Total Carbohydrate 11.6g	0%
Dietary Fiber 4.5g	0%
Total Sugars 3.5g
Protein 135.2g	0%

Vitamin D 2250IU	0%
Calcium 684.7mg	0%
Iron 11.2mg	0%
Potassium 1900.4mg	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: 70.7%

Protein: 26.9%

Carbs: 2.3%