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Tender Bhetki fish fillets marinated in a pungent mustard and coconut paste, wrapped in banana leaves and steamed to perfection. This classic Bengali delicacy is aromatic, flavorful, and incredibly moist.
Prepare the Banana Leaves
Create the Marinade Paste
Marinate the Fish
Tender Bhetki fish fillets marinated in a pungent mustard and coconut paste, wrapped in banana leaves and steamed to perfection. This classic Bengali delicacy is aromatic, flavorful, and incredibly moist.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 445.9 calories per serving with 31.02g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Assemble the Paturi Parcels
Cook the Paturi
Serve
This recipe works wonderfully with other firm, oily fish like Hilsa (Ilish) or Pomfret. For a vegetarian option, use thick slices of paneer or large mushrooms.
For a creamier and richer marinade, add 1 tablespoon of cashew paste or almond paste to the grinder along with the other ingredients.
For a distinct smoky aroma, grill the prepared parcels on a charcoal barbecue for 10-12 minutes, turning once, until the leaf is well-charred.
Bhetki fish is an excellent source of high-quality, easily digestible protein, which is crucial for muscle building, tissue repair, and overall body function.
The dish contains Omega-3 fatty acids from the fish and monounsaturated fats from mustard oil. These healthy fats help reduce bad cholesterol levels and support cardiovascular health.
Key ingredients like turmeric (containing curcumin) and mustard seeds possess natural anti-inflammatory compounds that can help reduce inflammation in the body.
Yes, Bhetki Paturi is quite healthy. Bhetki (Barramundi) fish is an excellent source of lean protein and Omega-3 fatty acids. The steaming method of cooking retains nutrients and uses minimal oil. Mustard oil also has beneficial monounsaturated fats.
One serving of Bhetki Paturi (approximately 185g) contains around 350-400 calories. The calories primarily come from the fish (protein) and the mustard oil and coconut (fats).
If Bhetki is unavailable, you can use any firm, white-fleshed fish like Sea Bass, Cod, Pomfret, or Tilapia. The cooking time may need slight adjustment based on the thickness of the fillets.
While banana leaves impart a unique aroma, you can make paturi by wrapping the fish in parchment paper or aluminum foil parcels. The taste will be slightly different but still delicious. If using foil, reduce the cooking time by a few minutes.
Mustard paste can turn bitter if it's over-ground or if ground with too much water at high speed, which generates heat. To avoid this, soak the seeds well, use minimal water, and grind in short bursts.
Yes, you can assemble the parcels and refrigerate them for up to 4-6 hours before cooking. This allows the fish to marinate even longer, enhancing the flavor. Bring them to room temperature for 15 minutes before steaming or pan-frying.
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