Low Fat Traditional Bengali Ilish Fish Curry

Discover the magic of Bengali cuisine with this Low Fat Traditional Bengali Ilish Fish Curry, a lighter take on the beloved classic. Made with fresh hilsa (ilish) fish, the recipe balances bold, authentic flavors with a health-conscious approach by using minimal mustard oil for frying. The fish is gently cooked in a rich mustard-paste gravy infused with turmeric, green chilies, and the subtle nuttiness of poppy seeds (optional) for an irresistible aroma and taste. Perfectly simmered to let the flavors meld, this dish is finished with a sprinkle of fresh coriander and pairs beautifully with steamed rice for a comforting, nutritious meal. Quick to prepare in just 30 minutes, it’s the ideal low-fat recipe for lovers of traditional Bengali food!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Hilsa fish (ilish)
• 1 teaspoon Turmeric powder
• 1.5 teaspoons Salt
• 1 tablespoon Mustard oil
• 1 teaspoon Black mustard seeds
• 4 Green chilies (slit)
• 2 tablespoons Mustard paste
• 1 tablespoon Poppy seed paste (optional)
• 1 teaspoon Turmeric powder (for sauce)
• 2 cups Warm water
• 2 tablespoons Fresh coriander leaves (chopped, for garnish)

Directions

Step 1

Clean the hilsa fish thoroughly and cut it into medium-sized pieces. Pat dry with a kitchen towel.

Step 2

Marinate the fish with 1 teaspoon turmeric powder and 1 teaspoon salt. Set aside for 5-10 minutes.

Step 3

Heat a non-stick pan on low heat to maintain the low-fat aspect. Add 1 tablespoon mustard oil and let it heat until aromatic.

Step 4

Gently place the marinated hilsa pieces in the pan and lightly fry each side for about 1-2 minutes. Avoid frying too long to maintain the fish's tenderness. Remove the fish and set aside.

Step 5

In the same pan, add the black mustard seeds and allow them to splutter.

Step 6

Add the slit green chilies and sauté for a few seconds.

Step 7

Mix the mustard paste, poppy seed paste (if using), and 1 teaspoon turmeric powder with 2 cups warm water to form a smooth mixture. Pour this mixture into the pan and stir well.

Step 8

Add 0.5 teaspoon salt and stir. Let the gravy simmer for 5-7 minutes on medium heat.

Step 9

Gently slide the lightly fried hilsa pieces into the gravy. Reduce the heat to low and simmer for another 7-8 minutes to allow the fish to absorb the flavors.

Step 10

Taste and adjust salt if needed. Turn off the heat and garnish with fresh chopped coriander leaves.

Step 11

Serve hot with steamed rice to fully enjoy this low-fat version of Bengali ilish fish curry.

Nutrition Facts

Serving size	(1238.8g)

Amount per serving	% Daily Value*
Calories	1873.2

Total Fat 133.5g	0%
Saturated Fat 27.6g	0%
Polyunsaturated Fat g
Cholesterol 350mg	0%
Sodium 4202.2mg	0%
Total Carbohydrate 25.8g	0%
Dietary Fiber 11.1g	0%
Total Sugars 10.9g
Protein 138.2g	0%

Vitamin D 2250IU	0%
Calcium 571.3mg	0%
Iron 14.1mg	0%
Potassium 3204.0mg	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: 64.7%

Protein: 29.8%

Carbs: 5.6%