Sugar-Free Traditional Bengali Ilish Fish Curry
Indulge in the rich and authentic flavors of Bengal with this Sugar-Free Traditional Bengali Ilish Fish Curry, a perfect showcase of regional Indian cuisine. Featuring the prized Hilsa (Ilish) fish, this curry is a delicate balance of bold spices and mustard-based flavors, all simmered to perfection in mustard oil. What sets this dish apart is its simplicity—free of added sugars—allowing the natural flavors of nigella seeds, green chilies, and freshly ground mustard to shine. The curry is light yet flavorful, making it an ideal pairing with steamed rice. With its quick preparation and unique cooking technique that preserves the fish’s tender texture, this recipe offers a wholesome taste of tradition in just 40 minutes. Perfect for those seeking authentic, sugar-free Bengali cuisine!
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Ingredients
- 6 pieces Hilsa (Ilish) fish steaks
- 3 tablespoons Mustard oil
- 1 teaspoon Turmeric powder
- 0.5 teaspoons Red chili powder
- 4 whole Green chilies
- 0.5 teaspoons Nigella seeds (kalonji)
- 2 tablespoons Mustard seeds
- 2 cups Water
- 1 teaspoon Salt
Directions
Step 1
Rinse the hilsa fish steaks gently under cold water and pat them dry with a paper towel. Sprinkle the fish with half of the turmeric powder (0.5 teaspoon) and a pinch of salt. Let them marinate for about 10 minutes.
Step 2
Heat 2 tablespoons of mustard oil in a large frying pan over medium heat. Once the oil is hot but not smoking, lightly fry the fish steaks for 1-2 minutes on each side until golden. Remove them carefully and set aside. (The fish will be fully cooked in the curry later, so avoid over-frying.)
Step 3
In the same pan, add the remaining 1 tablespoon of mustard oil. Heat it gently, and then add nigella seeds. Let them sizzle for 10-15 seconds to release their aroma.
Step 4
Add the mustard seeds to a small grinder with a small pinch of salt and 2 tablespoons of water. Grind into a smooth paste and set aside.
Step 5
Lower the heat slightly and add the green chilies (slit halfway lengthwise) along with the remaining turmeric powder and red chili powder to the pan. Stir gently for 1 minute to prevent burning.
Step 6
Pour in 2 cups of water and bring it to a gentle boil. Stir in the salt along with the mustard paste, mixing well. Let it simmer for 3-4 minutes to blend the flavors.
Step 7
Carefully place the fried fish steaks into the pan, ensuring they are submerged in the curry. Cook on low heat for 8-10 minutes. Occasionally spoon the curry over the fish to help absorb the flavors. Avoid stirring rigorously to prevent the delicate hilsa fish from breaking.
Step 8
Once the fish is tender and the oil starts to separate from the gravy, turn off the heat. Let the curry rest for 5 minutes to allow the flavors to meld.
Step 9
Serve hot with steamed rice, garnished with a green chili if desired. Enjoy the sugar-free, traditional flavors of Bengali Ilish Fish Curry!
Nutrition Facts
| Serving size | (1211.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2364.1 |
| Total Fat 181.2g | 0% |
| Saturated Fat 35.3g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 420mg | 0% |
| Sodium 2809.1mg | 0% |
| Total Carbohydrate 13.5g | 0% |
| Dietary Fiber 5.0g | 0% |
| Total Sugars 4.6g | |
| Protein 162.4g | 0% |
| Vitamin D 2700IU | 0% |
| Calcium 408.8mg | 0% |
| Iron 13.0mg | 0% |
| Potassium 2256.3mg | 0% |
Source of Calories