Sugar-Free Traditional Bengali Ilish Fish Curry
Delight your taste buds with this authentic Sugar-Free Traditional Bengali Ilish Fish Curry, a timeless dish showcasing the natural richness of hilsa (ilish) fish. Infused with the quintessential flavors of mustard oil, mustard seeds, and nigella seeds (kalonji), this recipe perfectly balances spiced warmth from turmeric and red chili powder with the aromatic charm of green chilies. The hilsa fish is lightly fried to retain its signature tenderness before being simmered in a vibrant, mustard-infused curry. Completely free of added sugar, this dish lets the natural sweetness of the fish and the bold, earthy spices shine. Ready in just 40 minutes, this iconic Bengali fish curry is best served with steamed rice, making it an ideal choice for lovers of authentic, wholesome, and healthy Indian cuisine.
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Recipe Information
Ingredients
- 6 pieces Hilsa (Ilish) fish steaks
- 3 tablespoons Mustard oil
- 1 teaspoon Turmeric powder
- 0.5 teaspoons Red chili powder
- 4 whole Green chilies
- 0.5 teaspoons Nigella seeds (kalonji)
- 2 tablespoons Mustard seeds
- 2 cups Water
- 1 teaspoon Salt
Instructions
Rinse the hilsa fish steaks gently under cold water and pat them dry with a paper towel. Sprinkle the fish with half of the turmeric powder (0.5 teaspoon) and a pinch of salt. Let them marinate for about 10 minutes.
Heat 2 tablespoons of mustard oil in a large frying pan over medium heat. Once the oil is hot but not smoking, lightly fry the fish steaks for 1-2 minutes on each side until golden. Remove them carefully and set aside. (The fish will be fully cooked in the curry later, so avoid over-frying.)
In the same pan, add the remaining 1 tablespoon of mustard oil. Heat it gently, and then add nigella seeds. Let them sizzle for 10-15 seconds to release their aroma.
Add the mustard seeds to a small grinder with a small pinch of salt and 2 tablespoons of water. Grind into a smooth paste and set aside.
Lower the heat slightly and add the green chilies (slit halfway lengthwise) along with the remaining turmeric powder and red chili powder to the pan. Stir gently for 1 minute to prevent burning.
Pour in 2 cups of water and bring it to a gentle boil. Stir in the salt along with the mustard paste, mixing well. Let it simmer for 3-4 minutes to blend the flavors.
Carefully place the fried fish steaks into the pan, ensuring they are submerged in the curry. Cook on low heat for 8-10 minutes. Occasionally spoon the curry over the fish to help absorb the flavors. Avoid stirring rigorously to prevent the delicate hilsa fish from breaking.
Once the fish is tender and the oil starts to separate from the gravy, turn off the heat. Let the curry rest for 5 minutes to allow the flavors to meld.
Serve hot with steamed rice, garnished with a green chili if desired. Enjoy the sugar-free, traditional flavors of Bengali Ilish Fish Curry!
Nutrition Facts
Calories |
2364 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 181.2 g | 232% | |
| Saturated Fat | 35.3 g | 176% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 420 mg | 140% | |
| Sodium | 2809 mg | 122% | |
| Total Carbohydrate | 13.5 g | 5% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 4.6 g | ||
| Protein | 162.4 g | 325% | |
| Vitamin D | 67.5 mcg | 338% | |
| Calcium | 409 mg | 31% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2256 mg | 48% | |
*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.
