Low Sodium Traditional Bengali Ilish Fish Curry

Delight in the authentic flavors of Bengal with this Low Sodium Traditional Bengali Ilish Fish Curry, a heart-healthy twist on a beloved classic. Highlighting the prized Ilish (hilsa) fish, this recipe masterfully combines earthy turmeric, robust mustard paste, and aromatic nigella seeds to create a rich, tangy curry with minimal sodium. The key to its unique flavor lies in the use of mustard oil, which lends a nutty depth, and green chilies, which add a touch of heat. With optional potatoes for added heartiness, this dish is perfect for pairing with steamed basmati rice. Experience the true essence of Bengali cuisine while savoring every bite of this low-salt, wholesome delight.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 6 pieces Ilish (hilsa) fish steaks
• 1.5 teaspoons Turmeric powder
• 2 tablespoons Mustard seeds
• 4 whole Green chilies
• 3 tablespoons Mustard oil
• 1 teaspoon Nigella seeds (kalonji)
• 1 teaspoon Red chili powder
• 1 tablespoon Ginger paste
• 2 cups Water
• 1 medium Potatoes (optional, peeled and cut into wedges)

Directions

Step 1

Rinse the ilish fish steaks gently under cold water and pat them dry. Rub each piece with 1 teaspoon of turmeric powder and set aside.

Step 2

Grind the mustard seeds into a fine paste using a blender. Add a small amount of water to assist the process. Alternatively, you can use store-bought mustard paste for convenience.

Step 3

Heat the mustard oil in a deep pan or wok until it begins to release a rich, nutty aroma. Allow the oil to reach smoking point, then reduce the heat to medium to temper the oil.

Step 4

Add nigella seeds (kalonji) to the hot oil and let them sizzle for a few seconds. Then, add the green chilies and cook for an additional 30 seconds.

Step 5

Add the ginger paste and stir well. Allow it to cook until aromatic, about 1-2 minutes.

Step 6

If using potatoes, add the wedges to the pan and stir-fry for 3-4 minutes until lightly golden.

Step 7

Add the mustard paste, red chili powder, and remaining turmeric powder to the pan. Stir well to combine, cooking for 1-2 minutes until the spices are fragrant.

Step 8

Pour in 2 cups of water, adjusting the amount based on the desired curry consistency. Bring it to a gentle boil.

Step 9

Carefully add the ilish fish steaks into the pan, ensuring the pieces are submerged in the curry. Reduce the heat to low, cover, and cook for 8-10 minutes, turning the fish pieces once halfway through to ensure even cooking.

Step 10

Taste the curry and adjust the spice level by adding more green chilies if desired. Since this is a low sodium recipe, avoid adding salt and rely on the natural flavors of the fish and spices.

Step 11

Once the fish has cooked through, remove the pan from heat. Let the curry rest for 5 minutes before serving.

Step 12

Serve warm with steamed basmati rice for a comforting, authentic Bengali meal.

Nutrition Facts

Serving size	(1374.2g)

Amount per serving	% Daily Value*
Calories	2503.6

Total Fat 181.9g	0%
Saturated Fat 35.5g	0%
Polyunsaturated Fat 0g
Cholesterol 420mg	0%
Sodium 480.1mg	0%
Total Carbohydrate 44.7g	0%
Dietary Fiber 9.5g	0%
Total Sugars 6.0g
Protein 166.2g	0%

Vitamin D 2700IU	0%
Calcium 444.1mg	0%
Iron 15.3mg	0%
Potassium 3044.3mg	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: 66.0%

Protein: 26.8%

Carbs: 7.2%