Low Fat Traditional Bengali Ilish Fish Curry
Savor the delicate flavors of Bengali cuisine with this Low Fat Traditional Bengali Ilish Fish Curry, a delightful twist on the classic recipe that keeps it wholesome and light. Featuring the iconic hilsa fish, this dish is enriched with the bold flavors of mustard paste, fragrant mustard oil, and a hint of poppy seed paste for added depth. This low-fat version minimizes the oil but retains the authentic taste by lightly pan-searing the fish to maintain its tender texture. Gently cooked in a flavorful gravy of turmeric, green chilies, and warm water until perfectly infused, this curry comes together in just 30 minutes, making it ideal for a comforting weeknight meal. Garnished with fresh coriander and best served with steamed rice, this recipe is a must-try for lovers of healthy, traditional Bengali cuisine.
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Recipe Information
Ingredients
- 500 grams Hilsa fish (ilish)
- 1 teaspoon Turmeric powder
- 1.5 teaspoons Salt
- 1 tablespoon Mustard oil
- 1 teaspoon Black mustard seeds
- 4 Green chilies (slit)
- 2 tablespoons Mustard paste
- 1 tablespoon Poppy seed paste (optional)
- 1 teaspoon Turmeric powder (for sauce)
- 2 cups Warm water
- 2 tablespoons Fresh coriander leaves (chopped, for garnish)
Instructions
Clean the hilsa fish thoroughly and cut it into medium-sized pieces. Pat dry with a kitchen towel.
Marinate the fish with 1 teaspoon turmeric powder and 1 teaspoon salt. Set aside for 5-10 minutes.
Heat a non-stick pan on low heat to maintain the low-fat aspect. Add 1 tablespoon mustard oil and let it heat until aromatic.
Gently place the marinated hilsa pieces in the pan and lightly fry each side for about 1-2 minutes. Avoid frying too long to maintain the fish's tenderness. Remove the fish and set aside.
In the same pan, add the black mustard seeds and allow them to splutter.
Add the slit green chilies and sauté for a few seconds.
Mix the mustard paste, poppy seed paste (if using), and 1 teaspoon turmeric powder with 2 cups warm water to form a smooth mixture. Pour this mixture into the pan and stir well.
Add 0.5 teaspoon salt and stir. Let the gravy simmer for 5-7 minutes on medium heat.
Gently slide the lightly fried hilsa pieces into the gravy. Reduce the heat to low and simmer for another 7-8 minutes to allow the fish to absorb the flavors.
Taste and adjust salt if needed. Turn off the heat and garnish with fresh chopped coriander leaves.
Serve hot with steamed rice to fully enjoy this low-fat version of Bengali ilish fish curry.
Nutrition Facts
Calories |
1873 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 133.5 g | 171% | |
| Saturated Fat | 27.6 g | 138% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 4202 mg | 183% | |
| Total Carbohydrate | 25.8 g | 9% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 10.9 g | ||
| Protein | 138.2 g | 276% | |
| Vitamin D | 56.2 mcg | 281% | |
| Calcium | 571 mg | 44% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 3204 mg | 68% | |
*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.
