Paleo Traditional Bengali Ilish Fish Curry
Experience the rich and authentic flavors of Bengal with a Paleo twist in this Traditional Bengali Ilish Fish Curry recipe. Centered around the prized Hilsa fish, this dish showcases the perfect harmony of bold mustard seed paste, creamy coconut milk, and aromatic spices like turmeric and red chili powder. Lightly fried fish steaks are simmered to perfection in the fragrant curry, while green chilies add a gentle heat. Prepared using coconut oil and free from grains, it's tailored for Paleo lifestyles without losing its traditional essence. Quick to whip up in under 40 minutes, this curry pairs beautifully with cauliflower rice or sautéed vegetables for a wholesome yet indulgent meal that's both health-conscious and bursting with flavor. Perfect for those craving an authentic Bengali experience with modern, healthy adaptations.
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Recipe Information
Ingredients
- 6 pieces Ilish (Hilsa) fish steaks
- 2 tablespoons Mustard seed paste
- 1 cup Coconut milk
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 3 pieces Fresh green chilies, slit lengthwise
- 3 tablespoons Coconut oil
- 1 teaspoon Salt
- 1 cup Water
- 2 tablespoons Fresh coriander leaves, chopped (optional for garnish)
Instructions
Rinse the Ilish fish steaks gently under cold running water and pat them dry with paper towels.
Rub the fish steaks with 1/2 teaspoon of turmeric powder and 1/2 teaspoon of salt. Set aside to marinate for 10 minutes.
Heat 2 tablespoons of coconut oil in a large skillet or wok over medium heat. Once the oil is hot, lightly fry the marinated fish steaks for 1-2 minutes on each side until golden. Remove and set aside.
In the same skillet, heat the remaining 1 tablespoon of coconut oil. Add the mustard seed paste and cook for 1 minute until fragrant.
Add the remaining 1/2 teaspoon of turmeric powder, red chili powder, and salt. Stir well to combine.
Pour in the coconut milk and 1 cup of water, stirring to create a smooth, thin curry base.
Bring the mixture to a gentle simmer and add the slit green chilies.
Carefully place the fried fish steaks into the curry. Simmer gently for 5-7 minutes, spooning the curry sauce over the fish occasionally to coat.
Taste and adjust salt or chili as needed. The curry should have a balanced, mildly spicy flavor.
Remove from heat and garnish with fresh coriander leaves if desired.
Serve hot with cauliflower rice or a simple side of sautéed vegetables to keep it Paleo-compliant.
Nutrition Facts
Calories |
2372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 175.8 g | 225% | |
| Saturated Fat | 65.1 g | 326% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 420 mg | 140% | |
| Sodium | 3104 mg | 135% | |
| Total Carbohydrate | 29.5 g | 11% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 18.9 g | ||
| Protein | 158.3 g | 317% | |
| Vitamin D | 67.5 mcg | 338% | |
| Calcium | 376 mg | 29% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2297 mg | 49% | |
*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.
