Low Carb Traditional Bengali Ilish Fish Curry
Experience the rich, aromatic flavors of Bengal with this Low Carb Traditional Bengali Ilish Fish Curry, a delightful spin on the quintessential Hilsa fish curry. This keto-friendly version swaps out carb-heavy potatoes for tender eggplant, ensuring every bite is as wholesome as it is satisfying. Made with velvety mustard-poppy seed paste, fiery green chilies, and the distinct richness of mustard oil, this dish is a celebration of bold and authentic Bengali flavors. The lightly fried Ilish fish absorbs the tangy, spicy gravy, creating a melt-in-your-mouth experience that's perfect when paired with steamed cauliflower rice or sautéed greens. With just 35 minutes from prep to table, this recipe is an excellent choice for anyone seeking a quick, healthy, and traditional Bengali meal.
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Ingredients
- 500 grams Ilish (Hilsa) fish pieces
- 2 tablespoons Mustard seeds
- 1 tablespoon Poppy seeds
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 4 pieces Green chilies
- 2 tablespoons Mustard oil
- 250 milliliters Water
- 1 teaspoon Salt
- 150 grams Eggplant (optional, for low-carb substitute for potatoes)
Directions
Step 1
1. Clean the Ilish fish pieces thoroughly and pat them dry using a paper towel.
Step 2
2. Rub the fish with 1/2 teaspoon of turmeric powder and ½ teaspoon of salt, and set aside for 10 minutes.
Step 3
3. Soak the mustard seeds and poppy seeds in warm water for 10 minutes, then grind them into a smooth paste using a blender. Add a green chili while grinding for enhanced flavor.
Step 4
4. Heat mustard oil in a pan until it reaches its smoke point. Reduce the heat and carefully fry the fish pieces lightly for about 1 minute on each side. Remove the fish and keep aside.
Step 5
5. In the same pan, add the mustard-poppy seed paste and sauté it for 1-2 minutes. Add the remaining turmeric powder, red chili powder, and salt. Stir well to combine.
Step 6
6. Pour in the water and bring the mixture to a boil.
Step 7
7. If using eggplant, cut it into thin wedges and add it to the curry at this stage. Simmer for 5 minutes until the eggplants are tender.
Step 8
8. Gently slide the fried fish pieces into the curry and cook on low heat for another 5-6 minutes. Flip the fish gently midway to ensure even cooking and absorption of the flavors.
Step 9
9. Add the remaining green chilies (slit lengthwise) to the curry, and let it simmer for 1-2 minutes for a burst of fresh spice.
Step 10
10. Turn off the heat, and let the curry rest for 5 minutes before serving.
Step 11
11. Serve hot with steamed cauliflower rice or sautéed spinach for a perfect low-carb Bengali meal.
Nutrition Facts
| Serving size | (1028.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2010.7 |
| Total Fat 149.1g | 0% |
| Saturated Fat 29.2g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 350mg | 0% |
| Sodium 2686.4mg | 0% |
| Total Carbohydrate 24.4g | 0% |
| Dietary Fiber 11.1g | 0% |
| Total Sugars 10.2g | |
| Protein 139.3g | 0% |
| Vitamin D 2250IU | 0% |
| Calcium 826.9mg | 0% |
| Iron 12.6mg | 0% |
| Potassium 2342.6mg | 0% |
Source of Calories