Dairy-Free Traditional Bengali Ilish Fish Curry
Experience the rich flavors of Bengal with this Dairy-Free Traditional Bengali Ilish Fish Curry, a true celebration of heritage and taste. This aromatic dish stars the prized hilsa (ilish) fish, delicately marinated and simmered in a vibrant mustard-based curry sauce infused with nigella seeds, turmeric, and green chilies. Cooked in mustard oil for an authentically bold flavor profile, this recipe is naturally dairy-free, making it perfect for dietary preferences without compromising its traditional essence. Ready in just 40 minutes, this exquisite comfort food pairs beautifully with steamed rice, offering a harmonious blend of spice and tang. Perfect for dinner or special occasions, this Bengali fish curry will transport your taste buds to the heart of India, showcasing the region’s love for soulful and healthy cuisine!
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Recipe Information
Ingredients
- 6 pieces Hilsa (ilish) fish pieces
- 3 tablespoons Mustard oil
- 2 teaspoons Black mustard seeds
- 2 teaspoons Yellow mustard seeds
- 4 whole Green chilies
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1.5 teaspoons Salt
- 1.5 cups Water
- 0.5 teaspoon Nigella seeds (kalonji)
Instructions
Clean the hilsa (ilish) fish pieces thoroughly and pat them dry with a paper towel.
Rub the fish pieces with 0.5 teaspoon of turmeric powder and 0.5 teaspoon of salt. Set aside for 10 minutes.
In a grinder, make a smooth paste by blending the yellow mustard seeds, black mustard seeds, two green chilies, and a few tablespoons of water.
Heat the mustard oil in a pan over medium heat until it begins to smoke lightly. Lower the heat slightly and let the oil cool for a few seconds.
Add the nigella seeds (kalonji) to the oil and let them sizzle for a few seconds.
Gently place the marinated fish pieces into the pan and shallow fry for 1-2 minutes on each side. Remove the fish from the pan and set aside.
In the same pan, add the mustard paste, remaining turmeric powder, red chili powder, and a little salt. Stir everything together and cook for 2-3 minutes until fragrant.
Add 1.5 cups of water to the pan to create the curry sauce. Bring it to a simmer.
Carefully add the fried hilsa pieces back into the pan, ensuring they are submerged in the sauce.
Reduce the heat to low and let the curry simmer for 10 minutes, allowing the flavors to infuse into the fish.
Add the remaining two green chilies into the curry for an extra burst of heat and aroma, then simmer for 2 more minutes.
Turn off the heat and let the curry rest for 5 minutes before serving.
Serve hot with steamed rice for an authentic Bengali meal experience.
Nutrition Facts
Calories |
2319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 178.0 g | 228% | |
| Saturated Fat | 35.1 g | 176% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 420 mg | 140% | |
| Sodium | 3924 mg | 171% | |
| Total Carbohydrate | 11.0 g | 4% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 4.0 g | ||
| Protein | 160.1 g | 320% | |
| Vitamin D | 67.5 mcg | 338% | |
| Calcium | 378 mg | 29% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 2190 mg | 47% | |
*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.
