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Tender fish fillets steamed in a pungent, creamy mustard and coconut sauce. This classic Bengali dish is simple to make and bursts with the fiery kick of green chilies and the unique aroma of mustard oil. A true comfort food, best enjoyed with hot steamed rice.
For 4 servings
Prepare the Mustard-Coconut Paste
Marinate the Fish
Prepare for Steaming
Tender fish fillets steamed in a pungent, creamy mustard and coconut sauce. This classic Bengali dish is simple to make and bursts with the fiery kick of green chilies and the unique aroma of mustard oil. A true comfort food, best enjoyed with hot steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 369.69 calories per serving with 33.34g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Steam the Fish
Rest and Serve
Add 1-2 tablespoons of white poppy seeds (posto) along with the mustard seeds while grinding for a nuttier flavor and thicker gravy.
Replace the fish with thick slices of paneer or firm tofu. For a vegan version, use a plant-based yogurt instead of curd.
This recipe works wonderfully with other Bengali favorites like Ilish (Hilsa) or Pabda. You can also use boneless fish like Tilapia or Cod.
The fish provides a high concentration of Omega-3 fatty acids, which are essential for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish is a high-quality lean protein source, crucial for building and repairing tissues, muscle growth, and maintaining overall body function.
Mustard seeds and turmeric powder contain compounds like curcumin and isothiocyanates, which have potent anti-inflammatory and antioxidant effects.
Mustard oil is rich in monounsaturated and polyunsaturated fats, which are beneficial for cardiovascular health. Coconut also provides medium-chain triglycerides (MCTs) for energy.
One serving of Bhapot Diya Maas (approximately 200g) contains around 350-400 calories, primarily from the fish, mustard oil, and coconut.
Yes, it is a relatively healthy dish. It's steamed, not fried, and contains healthy fats from fish (Omega-3s) and mustard oil. The spices also offer anti-inflammatory benefits.
Bitterness in mustard paste can be caused by over-grinding or using old mustard seeds. To prevent this, add a pinch of salt and a green chili while grinding, use a little water, and grind only until a smooth paste is formed.
While traditional recipes include coconut for creaminess and flavor balance, you can make it without. Increase the amount of curd slightly to maintain a thick gravy.
Traditionally, freshwater fish like Bhetki, Rohu, or Katla are used. The most prized version is made with Ilish (Hilsa). However, any firm white fish fillet will work well.
Yes, you can. For a microwave, place the marinated fish in a microwave-safe bowl with a lid and cook on high for 6-8 minutes. For an oven, wrap the fish and marinade in a foil or parchment paper parcel (en papillote) and bake at 200°C (400°F) for 15-20 minutes.
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