Keto Traditional Bengali Ilish Fish Curry
Indulge in the rich, authentic flavors of Bengal with this Keto Traditional Bengali Ilish Fish Curry, a delectable low-carb twist on a classic dish that celebrates the prized Hilsa fish. Perfect for keto enthusiasts and curry lovers alike, this recipe features the bold essence of mustard oil, ground mustard seeds, and aromatic nigella seeds, creating a tangy and flavorful curry base that's irresistibly delicious. Lightly seared Hilsa fish absorbs the vibrant blend of spices, while green chilies add a gentle heat to awaken your taste buds. This quick and easy dish, ready in just 35 minutes, pairs beautifully with steamed cauliflower rice or sautéed greens for a wholesome keto-friendly meal. Elevate your dining experience with this traditional delicacy made guilt-free for your lifestyle!
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Recipe Information
Ingredients
- 500 grams Hilsa fish (ilish maach)
- 3 tablespoons Mustard oil
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Salt
- 0.5 teaspoon Nigella seeds (kalonji)
- 3 pieces Green chilies
- 2 tablespoons Mustard seeds (ground into a paste or powder)
- 1 cup Water
- 1 tablespoon Cilantro leaves (optional, for garnish)
Instructions
Clean the Hilsa fish pieces thoroughly and pat them dry with a paper towel.
In a bowl, mix the turmeric powder and half of the salt. Rub this mixture over the fish pieces evenly and set them aside for 5 minutes.
Heat 2 tablespoons of mustard oil in a skillet or wok over medium heat. Once the oil starts to smoke lightly, reduce the heat to medium-low.
Carefully add the fish pieces to the hot oil and lightly sear them for 1-2 minutes per side. Remove and set aside.
In the same skillet, add the remaining tablespoon of mustard oil. Heat it until it smokes lightly, then lower the heat and add the nigella seeds.
Once the nigella seeds crackle, add the slit green chilies, stirring for 30 seconds to release their aroma.
Add the ground mustard seed paste, red chili powder, and the remaining salt to the skillet. Stir continuously for about 1-2 minutes to cook the spices.
Pour the water into the skillet and bring it to a gentle boil. Taste the curry base and adjust salt and spice levels if needed.
Carefully place the sautéed fish pieces into the curry. Lower the heat to a simmer and cook for 6-7 minutes, basting the fish with the curry sauce occasionally.
Turn off the heat and let the curry rest for 5 minutes to allow the flavors to meld.
Garnish with chopped cilantro leaves if using, and serve hot with steamed cauliflower rice or sautéed low-carb greens to keep it keto-friendly.
Nutrition Facts
Calories |
2030 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 157.8 g | 202% | |
| Saturated Fat | 30.2 g | 151% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 2680 mg | 117% | |
| Total Carbohydrate | 11.6 g | 4% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 3.5 g | ||
| Protein | 135.2 g | 270% | |
| Vitamin D | 56.2 mcg | 281% | |
| Calcium | 685 mg | 53% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 1900 mg | 40% | |
*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.
