Heart-Healthy Spicy Hilsha Fish Fry
Discover the ultimate balance of flavor and health with this Heart-Healthy Spicy Hilsha Fish Fry recipe! Perfect for seafood lovers, this dish features the prized Hilsha fish, marinated in a mouthwatering blend of turmeric, red chili powder, garlic, ginger, mustard seed powder, and a splash of zesty lemon juice. The fish is pan-fried in heart-friendly extra-virgin olive oil, ensuring a crispy golden crust without compromising nutritional value. Enhanced with optional green chilies for extra heat and garnished with fresh coriander leaves, this dish is both visually stunning and irresistibly aromatic. Ready in under 30 minutes, it’s a quick, wholesome meal that pairs beautifully with steamed rice or a crisp salad. If you’re looking to indulge in rich, spicy flavors while sticking to a healthy lifestyle, this recipe is a must-try!
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Recipe Information
Ingredients
- 4 pieces Hilsha fish slices
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Ginger paste
- 1 teaspoon Garlic paste
- 2 teaspoons Mustard seed powder
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper powder
- 2 tablespoons Extra-virgin olive oil
- 2 tablespoons Fresh coriander leaves (for garnish)
- 2 pieces Green chilies (optional)
Instructions
Rinse the Hilsha fish slices thoroughly under cold water and pat them dry using a paper towel.
In a bowl, prepare the marinade by mixing turmeric powder, red chili powder, ginger paste, garlic paste, mustard seed powder, lemon juice, salt, and black pepper powder.
Coat the Hilsha fish slices evenly with the marinade and let them sit for 10 minutes to absorb the flavors.
Heat a non-stick skillet over medium heat and drizzle 2 tablespoons of extra-virgin olive oil evenly across the pan.
Once the oil is warm (but not smoking), gently place the marinated fish slices in the pan. Cook each slice for 3-4 minutes on each side, or until the fish is golden brown and cooked through.
Optional: Add halved green chilies to the pan during the last minute of cooking for additional spice and aroma.
Remove the fish from the skillet and place it on a plate lined with paper towels to soak up any excess oil.
Transfer the fish to a serving dish and garnish with freshly chopped coriander leaves.
Serve hot with steamed rice or a side of fresh salad for a complete heart-healthy meal.
Nutrition Facts
Calories |
1569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.4 g | 151% | |
| Saturated Fat | 24.0 g | 120% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 280 mg | 93% | |
| Sodium | 2917 mg | 127% | |
| Total Carbohydrate | 16.2 g | 6% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 2.9 g | ||
| Protein | 107.7 g | 215% | |
| Vitamin D | 45.0 mcg | 225% | |
| Calcium | 257 mg | 20% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1611 mg | 34% | |
*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.
