Heart-Healthy Hilsha Fry
Indulge in the irresistible flavors of the "Heart-Healthy Hilsha Fry," a lighter twist on a classic Bengali delicacy. This recipe highlights tender hilsha fish steaks enhanced by a zesty marinade of lemon juice, turmeric, and aromatic spices like coriander, cumin, and ginger. Pan-fried in heart-healthy olive oil, this dish achieves a perfectly golden, crispy finish without compromising on nutrition. Garnished with fresh coriander and vibrant green chilies, this quick and easy seafood recipe is ready in just 35 minutes, making it the perfect choice for a wholesome weeknight dinner. Pair it with steamed brown rice or a crisp salad for a fulfilling, heart-friendly meal. Keywords: Hilsha fry recipe, heart-healthy fish recipes, Bengali seafood dish, easy fish fry recipe, healthy seafood dinner.
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Recipe Information
Ingredients
- 4 steaks Hilsha fish
- 2 tablespoons Lemon juice
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Garlic paste
- 1 teaspoon Ginger paste
- 2 tablespoons Olive oil
- 2 tablespoons Fresh coriander leaves
- 2 whole Green chilies
Instructions
Rinse the hilsha steaks under cold water and pat dry with paper towels.
In a bowl, combine lemon juice, turmeric powder, red chili powder, coriander powder, cumin, salt, black pepper, garlic paste, and ginger paste to form a marinade.
Coat the hilsha steaks well with the marinade, ensuring all sides are covered. Allow them to marinate for at least 15 minutes.
Heat olive oil in a non-stick frying pan over medium heat.
Place the marinated hilsha steaks into the pan, ensuring they are not overcrowded. Fry for about 7 minutes on one side.
Gently flip the steaks using a spatula and continue frying for another 5 minutes, or until the fish is cooked through and golden brown on both sides.
Remove the fried hilsha from the pan and place them on a plate lined with paper towels to drain excess oil.
Garnish the fish with freshly chopped coriander leaves and green chilies slit lengthwise.
Serve hot with steamed brown rice or a light salad for a complete heart-healthy meal.
Nutrition Facts
Calories |
634 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.1 g | 66% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 70 mg | 23% | |
| Sodium | 1560 mg | 68% | |
| Total Carbohydrate | 15.1 g | 5% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 2.6 g | ||
| Protein | 28.7 g | 57% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 108 mg | 8% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 694 mg | 15% | |
*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.
