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A quintessential Bengali delicacy where prized Hilsa fish is steamed to perfection in a pungent, creamy paste of mustard, poppy seeds, and coconut. This dish is a celebration of flavors, best enjoyed with hot steamed rice.
Prepare the Seed Paste
Marinate the Fish
Arrange for Steaming
A quintessential Bengali delicacy where prized Hilsa fish is steamed to perfection in a pungent, creamy paste of mustard, poppy seeds, and coconut. This dish is a celebration of flavors, best enjoyed with hot steamed rice.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 736.21 calories per serving with 38.63g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Steam the Fish
Rest and Serve
If Hilsa is unavailable, you can make this recipe with other oily fish like Bhetki (Barramundi), Pomfret, or even Salmon steaks.
For a subtle garlicky flavor, you can add 1-2 cloves of garlic to the mustard paste while grinding.
If you don't have poppy seeds (posto), you can make 'Shorshe Bhapa Ilish' by slightly increasing the amount of mustard seeds and coconut to maintain the consistency of the paste.
Hilsa fish is an excellent source of Omega-3 fatty acids (EPA and DHA), which are crucial for brain health, reducing inflammation, and lowering the risk of cardiovascular diseases.
Mustard seeds and oil contain compounds like selenium and allyl isothiocyanate, which possess potent anti-inflammatory effects, helping to soothe aches and reduce bodily inflammation.
This dish provides high-quality protein from the fish, which is essential for building and repairing tissues, muscle development, and overall body function.
Both mustard oil and coconut provide monounsaturated and polyunsaturated fats, which are beneficial for heart health and can help in managing cholesterol levels.
One serving of Bhapa Ilish contains approximately 690-720 calories, primarily from the oily fish and mustard oil. The exact count can vary based on the size of the fish piece and the amount of oil used.
Yes, Bhapa Ilish is considered healthy. Hilsa fish is rich in Omega-3 fatty acids, which are excellent for heart and brain health. Mustard oil also contains healthy monounsaturated and polyunsaturated fats. The steaming method of cooking is healthier than frying.
Mustard paste can turn bitter if it's over-ground or ground on high speed for too long, which generates heat. To prevent this, soak the seeds well, grind them with a pinch of salt and a green chili, and use short pulses. Using warm water for soaking also helps.
While Hilsa is traditional, you can substitute it with other flavorful, oily fish. Good alternatives include Bhetki (Barramundi), Pomfret, Mackerel, or even Salmon. Adjust cooking time based on the thickness of the fish.
Bhapa Ilish is best served hot, immediately after steaming, with a plate of plain, fluffy steamed rice ('gorom bhaat'). The rice soaks up the pungent, flavorful gravy beautifully.
While traditional steaming is recommended for authentic flavor, you can make it in a microwave. Place the marinated fish in a microwave-safe bowl with a lid, and cook on high power for 6-8 minutes, or until the fish is cooked through. Baking is not recommended as it changes the texture and moisture of the dish.
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