Traditional Bengali Ilish Fish Curry

Indulge in the rich, authentic flavors of Bengal with this Traditional Bengali Ilish Fish Curry, a timeless dish that celebrates the prized hilsa fish (ilish) in all its glory. This recipe pairs tender, lightly fried ilish with a luscious mustard and coconut milk gravy, infused with the subtle heat of green chilies and the earthy aroma of nigella seeds (kalonji). Cooked in fragrant mustard oil, the silky curry is delicately seasoned with turmeric and red chili powder to create a perfect balance of warmth and depth. Ready in just 40 minutes, this dish is a quintessential part of Bengali cuisine, best enjoyed alongside steamed white rice. Whether you're a lover of seafood or curious about regional Indian flavors, this recipe is your gateway to a culinary masterpiece.

Nutriscore Rating: 62/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Hilsa fish (ilish)
• 4 tablespoons Mustard oil
• 3 tablespoons Yellow mustard seeds
• 3 Green chilies
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 2 teaspoons Salt
• 200 milliliters Coconut milk
• 100 milliliters Water
• 1 teaspoon Nigella seeds (kalonji)

Directions

Step 1

Clean and cut the hilsa fish into medium-sized pieces. Rinse thoroughly under cold water and pat dry using paper towels.

Step 2

In a small bowl, soak mustard seeds and 1 green chili in warm water for 10 minutes. After soaking, blend into a smooth paste using a bit of water. Set it aside.

Step 3

Rub the hilsa fish pieces with 1 teaspoon of salt and 1 teaspoon of turmeric powder. Set aside for 10 minutes to marinate.

Step 4

Heat mustard oil in a large skillet over medium heat. Once the oil is hot, carefully add the marinated hilsa pieces and fry them lightly, about 2 minutes on each side. Remove and set aside.

Step 5

In the same skillet, add nigella seeds and allow them to sizzle for a few seconds.

Step 6

Add the mustard paste to the skillet, and stir for 1-2 minutes over medium heat until the raw smell disappears.

Step 7

Pour in the coconut milk and water, and bring the mixture to a gentle simmer.

Step 8

Add the fried hilsa pieces into the skillet carefully, ensuring they are submerged in the curry.

Step 9

Sprinkle in the remaining salt, turmeric powder, and red chili powder. Add the remaining 2 green chilies, slit lengthwise.

Step 10

Cover and cook on low heat for about 15 minutes, or until the fish is cooked through and the flavors have melded together.

Step 11

Serve hot with steamed white rice.

Nutrition Facts

Serving size	(1032.1g)

Amount per serving	% Daily Value*
Calories	2297.6

Total Fat 175.1g	0%
Saturated Fat 32.2g	0%
Polyunsaturated Fat 0g
Cholesterol 350mg	0%
Sodium 5083.6mg	0%
Total Carbohydrate 39.4g	0%
Dietary Fiber 7.8g	0%
Total Sugars 22.8g
Protein 138.6g	0%

Vitamin D 2250IU	0%
Calcium 383.0mg	0%
Iron 12.9mg	0%
Potassium 2499.8mg	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: 68.9%

Protein: 24.2%

Carbs: 6.9%