Soy-Free Traditional Bengali Ilish Fish Curry

Delight your taste buds with Soy-Free Traditional Bengali Ilish Fish Curry, an authentic Hilsa fish delicacy that celebrates the rich culinary heritage of Bengal. Featuring succulent pieces of Ilish fish infused with the bold flavors of mustard seeds, turmeric, and nigella seeds, this dish is prepared entirely in aromatic mustard oil for an unparalleled depth of flavor. Green chilies and red chili powder add the perfect balance of heat, while a velvety mustard-based gravy ties it all together. This soy-free recipe is a true classic, offering a wholesome, gluten-free option ideal for pairing with steamed rice. Meticulously crafted with minimal ingredients, it brings out the freshest flavors of this prized fish in just 40 minutes. Perfect for a special family meal or to impress guests with a traditional Bengali culinary experience!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 6 pieces Hilsa (Ilish) fish
• 2 tablespoons Mustard seeds
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 4 whole Green chilies
• 4 tablespoons Mustard oil
• 1 teaspoon Salt
• 2 cups Water
• 1 teaspoon Nigella seeds (kalonji)

Directions

Step 1

Clean the Hilsa fish pieces gently under running water and pat them dry.

Step 2

Rub the fish with half the turmeric powder and a pinch of salt, setting them aside for 10 minutes.

Step 3

Grind the mustard seeds with 2 green chilies and a few tablespoons of water to form a smooth paste. Be careful not to over-grind as mustard seeds can turn bitter.

Step 4

Heat mustard oil in a pan until it begins to smoke lightly, then lower the heat.

Step 5

Add nigella seeds to the hot oil and allow them to crackle for a few seconds.

Step 6

Gently slide in the marinated Hilsa fish pieces and lightly fry them for about 1-2 minutes on each side. Remove the fish from the pan and set aside.

Step 7

In the same pan, add the mustard paste, remaining turmeric powder, red chili powder, and salt. Stir well to cook the spices for 1-2 minutes.

Step 8

Slowly add water to the pan, stirring to create a smooth gravy. Bring the mixture to a boil.

Step 9

Carefully return the fried Hilsa fish to the pan. Cover and simmer on low heat for 6-8 minutes until the fish is cooked and the flavors are well absorbed.

Step 10

Add the remaining whole green chilies to the gravy as a garnish and simmer for another minute.

Step 11

Turn off the heat and let the curry rest for a few minutes before serving.

Step 12

Serve hot with plain steamed rice for a traditional Bengali meal.

Nutrition Facts

Serving size	(3627.7g)

Amount per serving	% Daily Value*
Calories	9935.4

Total Fat 723.6g	0%
Saturated Fat 156.9g	0%
Polyunsaturated Fat 0g
Cholesterol 2100mg	0%
Sodium 4191.0mg	0%
Total Carbohydrate 14.6g	0%
Dietary Fiber 5.5g	0%
Total Sugars 4.7g
Protein 786.8g	0%

Vitamin D 13500IU	0%
Calcium 3723.4mg	0%
Iron 49.3mg	0%
Potassium 9799.9mg	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: 67.0%

Protein: 32.4%

Carbs: 0.6%