High Protein Traditional Bengali Ilish Fish Curry
Experience the rich heritage of East Indian cuisine with this High Protein Traditional Bengali Ilish Fish Curry — a dish that epitomizes elegance and simplicity. Featuring tender Hilsa (Ilish) fish, renowned for its delicate flavor and high protein content, this iconic Bengali recipe takes center stage with a beautifully balanced mustard seed paste infused with turmeric, red chili, and green chilies. Cooked in aromatic mustard oil, the curry delivers bold, authentic flavors while preserving the moist texture of the fish with a gentle frying technique. Perfectly paired with steamed basmati rice, this quick-to-prepare, wholesome meal is a celebration of traditional cooking that seamlessly blends nutrition with taste. Whether you’re craving a unique seafood dish or exploring Bengali food culture, this recipe is a must-try for both seasoned cooks and curious food lovers alike.
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Recipe Information
Ingredients
- 6 pieces Hilsa (Ilish) fish steaks
- 2 tablespoons Mustard seeds
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 4 pieces Green chilies
- 3 tablespoons Mustard oil
- 1 teaspoon Salt
- 1 cup Water
Instructions
Clean and pat dry the Hilsa (Ilish) fish steaks using a paper towel.
Sprinkle 1/2 teaspoon turmeric powder and salt on the fish steaks. Rub them gently to coat evenly, and let them marinate for 10 minutes.
In a small blender, make a paste using mustard seeds, 2 green chilies, and a small pinch of salt. Add a splash of water to help grind the seeds into a smooth paste. Set aside.
Heat mustard oil in a deep pan or kadhai until it starts to smoke lightly (this removes the raw taste of mustard oil). Reduce the heat to medium.
Gently fry the marinated fish steaks in the hot mustard oil for 1-2 minutes on each side. Be careful not to overcook; the goal is light frying. Remove the fish pieces and set them aside.
In the same pan, reduce the heat to low and add the mustard seed paste along with the remaining turmeric powder and red chili powder. Stir for 1-2 minutes until fragrant.
Add 1 cup of water to the pan and bring the mixture to a gentle simmer. Allow the sauce to cook for 5 minutes.
Carefully place the lightly fried Hilsa fish pieces into the simmering sauce. Add the remaining 2 green chilies (slit lengthwise) for added flavor. Simmer for another 7-8 minutes, flipping the fish pieces gently halfway through.
Adjust salt to taste and remove the pan from heat. Let the curry rest for a few minutes to allow the flavors to meld together.
Serve the Ilish fish curry hot with steamed basmati rice for a traditional Bengali meal.
Nutrition Facts
Calories |
2360 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 181.1 g | 232% | |
| Saturated Fat | 35.3 g | 176% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 420 mg | 140% | |
| Sodium | 2741 mg | 119% | |
| Total Carbohydrate | 13.0 g | 5% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 4.6 g | ||
| Protein | 162.2 g | 324% | |
| Vitamin D | 67.5 mcg | 338% | |
| Calcium | 384 mg | 30% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2236 mg | 48% | |
*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.
