Heart-Healthy Traditional Bengali Ilish Fish Curry
Dive into the flavorful world of Bengali cuisine with this heart-healthy version of the traditional Ilish fish curry—a dish that combines rich heritage with health-conscious cooking. Hilsa fish, prized for its delicate taste and tender texture, is the star of this recipe, while the mustard-poppy seed base delivers an authentic burst of bold, tangy flavors. Using olive oil as a heart-friendly alternative to mustard oil keeps the dish light yet satisfying, and the addition of green chilies adds just the right touch of heat. Simmered gently to perfection, this aromatic curry pairs beautifully with steamed brown or red rice for a wholesome and nutrient-packed meal. Perfectly balancing tradition and health, this easy-to-make recipe captures the essence of Bengali cooking while supporting a heart-healthy lifestyle!
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Recipe Information
Ingredients
- 500 grams Hilsa (Ilish) fish steaks
- 2 tablespoons Mustard seeds
- 1 tablespoon Poppy seeds
- 4 units Green chilies
- 1 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Mustard oil (or olive oil for a heart-healthier option)
- 1.5 cups Water
Instructions
1. Thoroughly wash the Hilsa fish steaks under cold running water, remove any scales or bones, and pat them dry with a paper towel. Sprinkle them with half the turmeric powder and a pinch of salt. Set aside for 10 minutes to marinate lightly.
2. In a small blender, grind the mustard seeds, poppy seeds, and two green chilies with a few tablespoons of water into a smooth paste. This paste will form the base of the curry.
3. Heat the mustard oil or olive oil in a non-stick pan over low-to-medium heat. Swirl the oil around to coat the bottom of the pan evenly.
4. Carefully place the marinated fish steaks into the pan and sear them for about 1 minute on each side, just enough to lock in their flavor. Remove the fish and set it aside.
5. In the same pan, add the mustard-poppy seed paste and sauté it gently for about 2 minutes until fragrant. Add the remaining turmeric powder and salt, stirring to combine.
6. Slowly add the water to the pan, stirring frequently to prevent lumps. Bring the mixture to a gentle boil.
7. Reduce the heat to a simmer and return the fish steaks to the pan, making sure they are submerged in the curry. Cover and cook for 10-12 minutes or until the fish is fully cooked and flakes easily with a fork.
8. While the curry is cooking, slit the remaining two green chilies lengthwise and add them to the pan for additional aroma and spice.
9. Taste the curry and adjust the salt, if necessary. For a thinner consistency, you can add a little more warm water.
10. Turn off the heat, and let the curry rest, covered, for another 5 minutes to allow the flavors to meld together.
11. Serve the Heart-Healthy Traditional Bengali Ilish Fish Curry hot with steamed brown rice or red rice for a nutritious meal.
Nutrition Facts
Calories |
1846 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 134.7 g | 173% | |
| Saturated Fat | 27.4 g | 137% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 2736 mg | 119% | |
| Total Carbohydrate | 15.0 g | 5% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 4.8 g | ||
| Protein | 137.7 g | 275% | |
| Vitamin D | 56.2 mcg | 281% | |
| Calcium | 466 mg | 36% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 1976 mg | 42% | |
*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.
