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A quintessential Bengali delight, Maach Bhaja features thick steaks of fresh fish, marinated in a simple yet flavorful blend of turmeric, chili, and ginger-garlic paste. Fried to golden, crispy perfection in pungent mustard oil, it's a cherished comfort food that forms the heart of a traditional Bengali meal, typically served alongside steamed rice (bhaat) and dal.
For 4 servings
Prepare the Fish
Marinate the Fish
Shallow Fry the Fish
This recipe goes great with these complete meals
A quintessential Bengali delight, Maach Bhaja features thick steaks of fresh fish, marinated in a simple yet flavorful blend of turmeric, chili, and ginger-garlic paste. Fried to golden, crispy perfection in pungent mustard oil, it's a cherished comfort food that forms the heart of a traditional Bengali meal, typically served alongside steamed rice (bhaat) and dal.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 216.08 calories per serving with 27.71g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Drain and Serve
Add 1 tablespoon of rice flour or fine semolina (suji) to the spice marinade. This creates a noticeably crunchier exterior.
This recipe works wonderfully with other Bengali favorites like Ilish (Hilsa) or Bhetki. You can also use saltwater fish like pomfret or kingfish steaks.
Add 1/2 teaspoon of ground black pepper and 1-2 finely chopped green chilies to the marinade for an extra kick of heat.
Mix 1 tablespoon of finely chopped fresh coriander leaves into the marinade for a fresh, herby aroma and taste.
Freshwater fish like Rohu are a good source of Omega-3 fatty acids, which are essential for brain health, reducing inflammation, and supporting cardiovascular function.
Fish provides high-quality, easily digestible protein that is crucial for building and repairing tissues, muscle growth, and overall body function.
Turmeric, a key spice in the marinade, contains curcumin. This powerful compound has natural anti-inflammatory and antioxidant properties that help combat oxidative stress in the body.
Maach Bhaja can be part of a healthy diet in moderation. Fish is an excellent source of lean protein and omega-3 fatty acids. However, as it is shallow-fried, it contains more calories and fat than baked or steamed fish. Using high-quality mustard oil and draining excess oil after frying helps make it a healthier choice.
A single serving (one steak, approx. 135g) of Bengali Maach Bhaja contains approximately 250-300 calories. This is an estimate and can vary based on the type of fish, its fat content, and the amount of oil absorbed during frying.
Traditionally, freshwater fish like Rohu (Rui) and Katla are the most popular choices due to their firm texture and delicious flavor. Ilish (Hilsa) is also a delicacy when fried. However, you can use any firm-fleshed fish, including Bhetki, pomfret, or kingfish.
Mustard oil is highly recommended as it imparts a unique, pungent flavor that is characteristic of Bengali cuisine. If you cannot find it, you can use a neutral oil with a high smoke point like sunflower, canola, or vegetable oil, but the authentic taste will be different.
To prevent sticking, ensure three things: the fish is patted completely dry, the oil is sufficiently hot before you add the fish, and you do not try to flip the fish too early. Let it form a proper crust on one side before attempting to turn it.
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