Traditional Bengali Ilish Fish Curry
Immerse yourself in the authentic flavors of Bengal with this Traditional Bengali Ilish Fish Curry, a dish that truly celebrates the prized Hilsa fish (ilish). This recipe is a symphony of bold and aromatic ingredients like mustard oil, nigella seeds, and a creamy mustard-coconut milk base, all coming together to create a sublime fish curry experience. The lightly fried Hilsa pieces are gently simmered in a flavorful gravy infused with green chilies, turmeric, and red chili powder, offering a perfect balance of spice and warmth. Ready in just 40 minutes, this rich, traditional Bengali delicacy pairs beautifully with steamed white rice, making it an irresistible choice for a comforting, wholesome meal. Perfect for fish enthusiasts and adventurous foodies alike, this iconic recipe is a must-try for anyone looking to explore the vibrant cuisine of Bengal.
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Recipe Information
Ingredients
- 500 grams Hilsa fish (ilish)
- 4 tablespoons Mustard oil
- 3 tablespoons Yellow mustard seeds
- 3 Green chilies
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 2 teaspoons Salt
- 200 milliliters Coconut milk
- 100 milliliters Water
- 1 teaspoon Nigella seeds (kalonji)
Instructions
Clean and cut the hilsa fish into medium-sized pieces. Rinse thoroughly under cold water and pat dry using paper towels.
In a small bowl, soak mustard seeds and 1 green chili in warm water for 10 minutes. After soaking, blend into a smooth paste using a bit of water. Set it aside.
Rub the hilsa fish pieces with 1 teaspoon of salt and 1 teaspoon of turmeric powder. Set aside for 10 minutes to marinate.
Heat mustard oil in a large skillet over medium heat. Once the oil is hot, carefully add the marinated hilsa pieces and fry them lightly, about 2 minutes on each side. Remove and set aside.
In the same skillet, add nigella seeds and allow them to sizzle for a few seconds.
Add the mustard paste to the skillet, and stir for 1-2 minutes over medium heat until the raw smell disappears.
Pour in the coconut milk and water, and bring the mixture to a gentle simmer.
Add the fried hilsa pieces into the skillet carefully, ensuring they are submerged in the curry.
Sprinkle in the remaining salt, turmeric powder, and red chili powder. Add the remaining 2 green chilies, slit lengthwise.
Cover and cook on low heat for about 15 minutes, or until the fish is cooked through and the flavors have melded together.
Serve hot with steamed white rice.
Nutrition Facts
Calories |
2298 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 175.1 g | 224% | |
| Saturated Fat | 32.2 g | 161% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 5084 mg | 221% | |
| Total Carbohydrate | 39.4 g | 14% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 22.8 g | ||
| Protein | 138.6 g | 277% | |
| Vitamin D | 56.2 mcg | 281% | |
| Calcium | 383 mg | 29% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 2500 mg | 53% | |
*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.
