Mediterranean Diet Traditional Bengali Ilish Fish Curry
Experience a tantalizing fusion of flavors with this Mediterranean Diet Traditional Bengali Ilish Fish Curry, a unique adaptation of the beloved Hilsa fish curry. Combining the heart-healthy benefits of extra-virgin olive oil with the rich, aromatic spices of Bengali cuisine, this dish delivers a wholesome and delectable dinner option. Marinated and seared Hilsa fish steaks simmer gently in a flavorful blend of turmeric, coriander, cumin, and chili alongside a refreshing tomato puree, creating a curry that's both vibrant and comforting. Garnished with fresh cilantro and served with steamed brown rice or quinoa, this recipe offers a perfect balance of traditional authenticity and Mediterranean-inspired nutrition. Perfect for those seeking healthy fish recipes, Bengali comfort food, or a unique culinary adventure.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces Hilsa (Ilish) fish steaks
- 3 tablespoons Extra-virgin olive oil
- 1 teaspoon Turmeric powder
- 1.5 teaspoons Salt
- 2 tablespoons Onion paste
- 1 teaspoon Garlic paste
- 1 teaspoon Ginger paste
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 0.5 teaspoon Red chili powder
- 3 Green chilies
- 1 medium Tomato (blended to a puree)
- 2 cups Water
- 2 tablespoons Fresh cilantro (chopped)
Instructions
Rinse the Hilsa fish steaks gently in water and pat them dry with a paper towel.
Rub the fish with 0.5 teaspoon of turmeric powder and 0.5 teaspoon of salt. Let it marinate for 10 minutes.
In a large non-stick pan, heat 2 tablespoons of extra-virgin olive oil over medium heat. Sear the fish steaks for 2-3 minutes on each side until lightly golden. Transfer them to a plate.
In the same pan, add 1 tablespoon of olive oil, followed by the onion paste. Sauté for 2-3 minutes until the onion turns soft and begins to caramelize.
Add the garlic paste and ginger paste, then sauté for another 1 minute until fragrant.
Mix in the remaining 0.5 teaspoon of turmeric powder, ground coriander, ground cumin, red chili powder, and 0.5 teaspoon of salt. Stir well to toast the spices for 1 minute.
Add the blended tomato puree to the pan and cook for 3-4 minutes until the mixture thickens and the oil starts to separate.
Pour in 2 cups of water and bring the mixture to a gentle boil. Lower the heat to a simmer.
Carefully place the seared fish steaks into the curry and add the whole green chilies. Cover the pan and let it cook for 10-12 minutes, flipping the fish once halfway through.
Taste and adjust salt if necessary. Garnish with freshly chopped cilantro before serving.
Serve hot with steamed brown rice or a side of quinoa for a Mediterranean-inspired combination.
Nutrition Facts
Calories |
1737 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 130.5 g | 167% | |
| Saturated Fat | 25.9 g | 130% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 280 mg | 93% | |
| Sodium | 4181 mg | 182% | |
| Total Carbohydrate | 29.5 g | 11% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 11.3 g | ||
| Protein | 109.8 g | 220% | |
| Vitamin D | 45.0 mcg | 225% | |
| Calcium | 332 mg | 26% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 2205 mg | 47% | |
*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.
