Low Carb Traditional Bengali Ilish Fish Curry
Indulge in the rich and authentic flavors of Bengal with this Low Carb Traditional Bengali Ilish Fish Curry—a delectable spin on the classic hilsa fish preparation that’s perfect for keto or low-carb diets. Highlighting the prized Ilish fish, this curry features a bold, aromatic blend of mustard seeds, poppy seeds, turmeric, and green chilies cooked in mustard oil for an irresistible depth of flavor. With the addition of tender eggplant as a low-carb substitute for potatoes, this recipe preserves the traditional essence while catering to modern dietary preferences. Serve this beautifully spiced dish with steamed cauliflower rice for an elegant, healthy Bengali meal that's sure to impress!
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Recipe Information
Ingredients
- 500 grams Ilish (Hilsa) fish pieces
- 2 tablespoons Mustard seeds
- 1 tablespoon Poppy seeds
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 4 pieces Green chilies
- 2 tablespoons Mustard oil
- 250 milliliters Water
- 1 teaspoon Salt
- 150 grams Eggplant (optional, for low-carb substitute for potatoes)
Instructions
1. Clean the Ilish fish pieces thoroughly and pat them dry using a paper towel.
2. Rub the fish with 1/2 teaspoon of turmeric powder and ½ teaspoon of salt, and set aside for 10 minutes.
3. Soak the mustard seeds and poppy seeds in warm water for 10 minutes, then grind them into a smooth paste using a blender. Add a green chili while grinding for enhanced flavor.
4. Heat mustard oil in a pan until it reaches its smoke point. Reduce the heat and carefully fry the fish pieces lightly for about 1 minute on each side. Remove the fish and keep aside.
5. In the same pan, add the mustard-poppy seed paste and sauté it for 1-2 minutes. Add the remaining turmeric powder, red chili powder, and salt. Stir well to combine.
6. Pour in the water and bring the mixture to a boil.
7. If using eggplant, cut it into thin wedges and add it to the curry at this stage. Simmer for 5 minutes until the eggplants are tender.
8. Gently slide the fried fish pieces into the curry and cook on low heat for another 5-6 minutes. Flip the fish gently midway to ensure even cooking and absorption of the flavors.
9. Add the remaining green chilies (slit lengthwise) to the curry, and let it simmer for 1-2 minutes for a burst of fresh spice.
10. Turn off the heat, and let the curry rest for 5 minutes before serving.
11. Serve hot with steamed cauliflower rice or sautéed spinach for a perfect low-carb Bengali meal.
Nutrition Facts
Calories |
2011 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 149.1 g | 191% | |
| Saturated Fat | 29.2 g | 146% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 2686 mg | 117% | |
| Total Carbohydrate | 24.4 g | 9% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 10.2 g | ||
| Protein | 139.3 g | 279% | |
| Vitamin D | 56.2 mcg | 281% | |
| Calcium | 827 mg | 64% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2343 mg | 50% | |
*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.
