Mediterranean Diet Traditional Bengali Ilish Fish Curry

Celebrate the perfect fusion of regional tradition and modern health with our Mediterranean Diet Traditional Bengali Ilish Fish Curry! This standout recipe combines the luscious, omega-3-rich Hilsa (Ilish) fish—a prized delicacy in Bengali cuisine—with the heart-healthy flair of extra-virgin olive oil, creating a unique twist on a beloved classic. Flavored with a medley of turmeric, cumin, coriander, and a touch of red chili for gentle heat, the curry boasts layers of aromatic spices balanced by a tangy tomato base. Whole green chilies and a vibrant cilantro garnish round off the rich, spiced broth. This deliciously satisfying dish is perfect served over steamed brown rice or protein-packed quinoa, embracing Mediterranean principles while honoring the soulful essence of traditional Bengali cooking. A must-try for lovers of bold flavors and wholesome eating!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Hilsa (Ilish) fish steaks
• 3 tablespoons Extra-virgin olive oil
• 1 teaspoon Turmeric powder
• 1.5 teaspoons Salt
• 2 tablespoons Onion paste
• 1 teaspoon Garlic paste
• 1 teaspoon Ginger paste
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.5 teaspoon Red chili powder
• 3 Green chilies
• 1 medium Tomato (blended to a puree)
• 2 cups Water
• 2 tablespoons Fresh cilantro (chopped)

Directions

Step 1

Rinse the Hilsa fish steaks gently in water and pat them dry with a paper towel.

Step 2

Rub the fish with 0.5 teaspoon of turmeric powder and 0.5 teaspoon of salt. Let it marinate for 10 minutes.

Step 3

In a large non-stick pan, heat 2 tablespoons of extra-virgin olive oil over medium heat. Sear the fish steaks for 2-3 minutes on each side until lightly golden. Transfer them to a plate.

Step 4

In the same pan, add 1 tablespoon of olive oil, followed by the onion paste. Sauté for 2-3 minutes until the onion turns soft and begins to caramelize.

Step 5

Add the garlic paste and ginger paste, then sauté for another 1 minute until fragrant.

Step 6

Mix in the remaining 0.5 teaspoon of turmeric powder, ground coriander, ground cumin, red chili powder, and 0.5 teaspoon of salt. Stir well to toast the spices for 1 minute.

Step 7

Add the blended tomato puree to the pan and cook for 3-4 minutes until the mixture thickens and the oil starts to separate.

Step 8

Pour in 2 cups of water and bring the mixture to a gentle boil. Lower the heat to a simmer.

Step 9

Carefully place the seared fish steaks into the curry and add the whole green chilies. Cover the pan and let it cook for 10-12 minutes, flipping the fish once halfway through.

Step 10

Taste and adjust salt if necessary. Garnish with freshly chopped cilantro before serving.

Step 11

Serve hot with steamed brown rice or a side of quinoa for a Mediterranean-inspired combination.

Nutrition Facts

Serving size	(1214.2g)

Amount per serving	% Daily Value*
Calories	1737.4

Total Fat 130.5g	0%
Saturated Fat 25.9g	0%
Polyunsaturated Fat 0g
Cholesterol 280mg	0%
Sodium 4180.7mg	0%
Total Carbohydrate 29.5g	0%
Dietary Fiber 7.9g	0%
Total Sugars 11.3g
Protein 109.8g	0%

Vitamin D 1800IU	0%
Calcium 331.5mg	0%
Iron 11.6mg	0%
Potassium 2205.4mg	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: 67.8%

Protein: 25.4%

Carbs: 6.8%