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Tender barramundi fillets marinated in a sharp, pungent mustard and coconut paste, wrapped in banana leaves and steamed to perfection. A quintessential Bengali delicacy that's bursting with flavor.
For 4 servings
Prepare the Marinade Paste & Banana Leaves
Marinate the Fish
Wrap the Fish Parcels
Tender barramundi fillets marinated in a sharp, pungent mustard and coconut paste, wrapped in banana leaves and steamed to perfection. A quintessential Bengali delicacy that's bursting with flavor.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 367.35 calories per serving with 34.33g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Paturi
Serve
If Bhetki is unavailable, you can use other firm, white-fleshed fish like pomfret, cod, or even hilsa (ilish) for a more traditional, bony alternative.
For a vegetarian version, replace the fish with thick slices of paneer. The marination and cooking process remains the same.
Instead of pan-frying, you can bake the parcels in a preheated oven at 200°C (400°F) for 15-18 minutes.
For a sharper, more pungent flavor, you can use only black mustard seeds and skip the yellow ones. Increase the number of green chillies in the paste.
Bhetki fish is an excellent source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
This dish provides a significant amount of high-quality protein from the fish, essential for muscle building, tissue repair, and overall body function.
Ingredients like mustard seeds, mustard oil, and turmeric powder contain compounds with natural anti-inflammatory benefits, which can help combat chronic inflammation in the body.
Mustard oil is rich in monounsaturated and polyunsaturated fats, which are beneficial for cardiovascular health. Coconut also provides medium-chain triglycerides (MCTs).
Bhetki Maacher Paturi is a traditional Bengali dish where 'Bhetki' is Barramundi fish, 'Maach' means fish, and 'Paturi' refers to the technique of wrapping food in leaves (usually banana leaves) and cooking it, typically by steaming or pan-frying.
Mustard paste can become bitter if it's over-ground or if you use hot water for grinding. Always soak the seeds in lukewarm water and grind them with a little water and green chillies just until a smooth paste is formed. Adding coconut and curd also helps balance the sharpness.
Yes, absolutely. While Bhetki is classic, you can use other fish like Hilsa (Ilish), Pomfret, or even boneless fish like Cod or Tilapia. Adjust cooking time based on the thickness of the fillets.
The primary indicator is the banana leaf; it will turn from bright green to a dark, glossy, slightly charred color. You will also get a beautiful, fragrant aroma of the cooked fish and mustard. The fish inside should be opaque and flake easily.
Yes, it is a relatively healthy dish. The fish is a great source of lean protein and Omega-3 fatty acids. The steaming/pan-frying method uses less oil than deep-frying. Mustard oil also contains healthy fats. Portion control is key due to the oil and coconut content.
One serving of Bhetki Maacher Paturi (one parcel) contains approximately 380-400 calories, primarily from the fish, mustard oil, and coconut.
Store leftover paturi parcels in an airtight container in the refrigerator for up to 2 days. Reheat them in a covered pan over low heat or in a microwave until warmed through.
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