Low Sodium Traditional Bengali Ilish Fish Curry
Indulge in the delicate flavors of Bengal with this Low Sodium Traditional Bengali Ilish Fish Curry, a dish that celebrates the rich heritage of Eastern Indian cuisine. Crafted with fresh hilsa fish steaks, aromatic nigella seeds, and the bold piquancy of mustard seeds, this curry is a healthier variation of the classic recipe, perfect for those seeking reduced sodium without compromising on authentic taste. Laced with vibrant turmeric, fiery green chilies, and earthy mustard oil, the dish achieves a harmonious balance of spice and depth. The optional addition of golden, tender potato wedges further elevates the comforting appeal of the curry. With its simple preparation and natural flavors, this iconic Bengali delicacy pairs beautifully with steamed basmati rice, making it an irresistible centerpiece for any meal. Perfect for creating wholesome, low sodium meals while relishing the unmistakable charm of Bengali culinary tradition!
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Recipe Information
Ingredients
- 6 pieces Ilish (hilsa) fish steaks
- 1.5 teaspoons Turmeric powder
- 2 tablespoons Mustard seeds
- 4 whole Green chilies
- 3 tablespoons Mustard oil
- 1 teaspoon Nigella seeds (kalonji)
- 1 teaspoon Red chili powder
- 1 tablespoon Ginger paste
- 2 cups Water
- 1 medium Potatoes (optional, peeled and cut into wedges)
Instructions
Rinse the ilish fish steaks gently under cold water and pat them dry. Rub each piece with 1 teaspoon of turmeric powder and set aside.
Grind the mustard seeds into a fine paste using a blender. Add a small amount of water to assist the process. Alternatively, you can use store-bought mustard paste for convenience.
Heat the mustard oil in a deep pan or wok until it begins to release a rich, nutty aroma. Allow the oil to reach smoking point, then reduce the heat to medium to temper the oil.
Add nigella seeds (kalonji) to the hot oil and let them sizzle for a few seconds. Then, add the green chilies and cook for an additional 30 seconds.
Add the ginger paste and stir well. Allow it to cook until aromatic, about 1-2 minutes.
If using potatoes, add the wedges to the pan and stir-fry for 3-4 minutes until lightly golden.
Add the mustard paste, red chili powder, and remaining turmeric powder to the pan. Stir well to combine, cooking for 1-2 minutes until the spices are fragrant.
Pour in 2 cups of water, adjusting the amount based on the desired curry consistency. Bring it to a gentle boil.
Carefully add the ilish fish steaks into the pan, ensuring the pieces are submerged in the curry. Reduce the heat to low, cover, and cook for 8-10 minutes, turning the fish pieces once halfway through to ensure even cooking.
Taste the curry and adjust the spice level by adding more green chilies if desired. Since this is a low sodium recipe, avoid adding salt and rely on the natural flavors of the fish and spices.
Once the fish has cooked through, remove the pan from heat. Let the curry rest for 5 minutes before serving.
Serve warm with steamed basmati rice for a comforting, authentic Bengali meal.
Nutrition Facts
Calories |
2504 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 181.9 g | 233% | |
| Saturated Fat | 35.5 g | 178% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 420 mg | 140% | |
| Sodium | 480 mg | 21% | |
| Total Carbohydrate | 44.7 g | 16% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 6.0 g | ||
| Protein | 166.2 g | 332% | |
| Vitamin D | 67.5 mcg | 338% | |
| Calcium | 444 mg | 34% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 3044 mg | 65% | |
*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.
