Soy-Free Traditional Bengali Ilish Fish Curry
Experience the authentic flavors of Bengal with this Soy-Free Traditional Bengali Ilish Fish Curry, a dish that celebrates the iconic Hilsa fish in a rich, aromatic mustard-based gravy. Perfectly spiced with turmeric, red chili powder, and the bold kick of freshly ground mustard seeds, this curry is a delightful balance of heat, tang, and earthy depth. The use of mustard oil for frying the fish and tempering with nigella seeds adds a smoky, nutty essence that's essential to Bengali cuisine. Finished with green chilies for a fresh layer of flavor, this dish pairs beautifully with steamed rice, making it a soulful, comforting meal. Ready in just 40 minutes, this recipe is a must-try for those seeking an authentic, soy-free Bengali delicacy that's as vibrant in taste as it is in tradition.
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Recipe Information
Ingredients
- 6 pieces Hilsa (Ilish) fish
- 2 tablespoons Mustard seeds
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 4 whole Green chilies
- 4 tablespoons Mustard oil
- 1 teaspoon Salt
- 2 cups Water
- 1 teaspoon Nigella seeds (kalonji)
Instructions
Clean the Hilsa fish pieces gently under running water and pat them dry.
Rub the fish with half the turmeric powder and a pinch of salt, setting them aside for 10 minutes.
Grind the mustard seeds with 2 green chilies and a few tablespoons of water to form a smooth paste. Be careful not to over-grind as mustard seeds can turn bitter.
Heat mustard oil in a pan until it begins to smoke lightly, then lower the heat.
Add nigella seeds to the hot oil and allow them to crackle for a few seconds.
Gently slide in the marinated Hilsa fish pieces and lightly fry them for about 1-2 minutes on each side. Remove the fish from the pan and set aside.
In the same pan, add the mustard paste, remaining turmeric powder, red chili powder, and salt. Stir well to cook the spices for 1-2 minutes.
Slowly add water to the pan, stirring to create a smooth gravy. Bring the mixture to a boil.
Carefully return the fried Hilsa fish to the pan. Cover and simmer on low heat for 6-8 minutes until the fish is cooked and the flavors are well absorbed.
Add the remaining whole green chilies to the gravy as a garnish and simmer for another minute.
Turn off the heat and let the curry rest for a few minutes before serving.
Serve hot with plain steamed rice for a traditional Bengali meal.
Nutrition Facts
Calories |
9935 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 723.6 g | 928% | |
| Saturated Fat | 156.9 g | 785% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 2100 mg | 700% | |
| Sodium | 4191 mg | 182% | |
| Total Carbohydrate | 14.6 g | 5% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 4.7 g | ||
| Protein | 786.8 g | 1574% | |
| Vitamin D | 337.5 mcg | 1688% | |
| Calcium | 3723 mg | 286% | |
| Iron | 49.3 mg | 274% | |
| Potassium | 9800 mg | 209% | |
*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.
