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A rustic and flavorful Assamese delicacy made from mashed fish, pungent mustard oil, and fresh herbs. This simple, no-fuss dish highlights the natural taste of the fish and is a staple comfort food in Assam.
Boil the Fish
Debone and Flake
Prepare the 'Pitika' Base
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A rustic and flavorful Assamese delicacy made from mashed fish, pungent mustard oil, and fresh herbs. This simple, no-fuss dish highlights the natural taste of the fish and is a staple comfort food in Assam.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 208.35 calories per serving with 23.82g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and Mash
Adjust and Serve
For a smoky taste, grill or roast the fish over an open flame or charcoal until cooked, instead of boiling. This version is called 'Maas Pura Pitika'.
Roast a whole tomato until the skin is charred. Peel, mash, and add it to the pitika for a tangy and smoky dimension.
Add 1-2 cloves of finely minced raw or roasted garlic for an extra layer of pungent flavor.
While coriander is traditional, you can experiment with a small amount of finely chopped mint or culantro (if available) for a different aromatic profile.
Fish provides high-quality, easily digestible protein, which is essential for muscle repair, growth, and overall body function.
Freshwater fish is a good source of Omega-3s, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
The monounsaturated and polyunsaturated fats in mustard oil, when consumed in moderation, can help improve cholesterol levels and support cardiovascular health.
The raw onions, green chilies, and coriander are rich in vitamins like Vitamin C and antioxidants, which help strengthen the immune system.
One serving of Assamese Fish Pitika contains approximately 200-220 calories, making it a relatively light and healthy side dish. The exact count depends on the type of fish and the amount of oil used.
Yes, it is very healthy. It's rich in high-quality protein and Omega-3 fatty acids from the fish, contains healthy fats from mustard oil, and uses fresh, raw ingredients like onion and coriander, which are packed with vitamins and antioxidants.
Traditionally, freshwater river fish like Rohu, Catla, or even smaller fish like Mowa are used. However, you can use any firm-fleshed fish. Mackerel or cod fillets also work well if river fish are unavailable.
While you can technically use another oil, the pungent flavor of cold-pressed mustard oil is the signature taste of this dish. Substituting it will significantly change the authentic flavor profile.
Instead of boiling, marinate the fish with a little salt and turmeric and grill it over charcoal or an open flame until cooked through. Then proceed with the recipe. This version is known as 'Maas Pura Pitika' (Roasted Fish Mash).
It's best consumed fresh. However, you can store leftovers in an airtight container in the refrigerator for up to one day. The raw onion may become stronger over time.