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A classic Bengali delicacy where succulent prawns are marinated in a pungent paste of mustard, coconut, and green chilies, then wrapped in banana leaves and steamed or pan-fried to perfection. The leaves impart a unique, smoky aroma.
For 4 servings
Prepare the Mustard-Coconut Paste
Marinate the Prawns
Prepare Banana Leaves and Assemble Parcels
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A classic Bengali delicacy where succulent prawns are marinated in a pungent paste of mustard, coconut, and green chilies, then wrapped in banana leaves and steamed or pan-fried to perfection. The leaves impart a unique, smoky aroma.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 407.61 calories per serving with 34.61g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Paturi
Serve
Replace prawns with firm, fleshy fish fillets like Bhetki (Barramundi), Hilsa, or Pomfret. Adjust cooking time based on the thickness of the fish.
For a vegetarian version, use thick slices of paneer (Indian cottage cheese) instead of prawns. The marination and cooking process remains the same.
Incorporate 2 tablespoons of thick yogurt (curd) into the marinade to add a subtle tangy flavor and make the gravy creamier.
Prawns are packed with high-quality protein, which is essential for building and repairing tissues, muscle development, and overall body function.
Mustard oil is a good source of monounsaturated and polyunsaturated fatty acids (MUFA and PUFA), including omega-3s, which help reduce bad cholesterol and support cardiovascular health.
Ingredients like turmeric (containing curcumin), mustard seeds, and green chilies possess natural anti-inflammatory compounds that can help combat inflammation in the body.
The capsaicin in green chilies and the pungent compounds in mustard can provide a temporary boost to your metabolism, aiding in calorie burning.
Yes, Chingri Paturi can be a healthy dish. Prawns are an excellent source of lean protein and omega-3 fatty acids. The use of mustard oil provides heart-healthy monounsaturated and polyunsaturated fats. The steaming method of cooking inside the leaf is also healthier than frying.
One serving of Chingri Paturi (approximately 205g) contains around 350-400 calories. The exact count depends on the size of the prawns and the amount of oil used.
Mustard paste can become bitter if it's over-ground or if you use old mustard seeds. To prevent this, soak the seeds well, use a little salt while grinding, and grind in short bursts until just smooth. Using a mix of yellow and black mustard seeds also helps balance the pungency.
Banana leaves are commonly available in the frozen section of most Asian or Indian grocery stores. You might also find them fresh in local markets in tropical regions.
While banana leaves provide a unique aroma, you can use parchment paper or aluminum foil as an alternative. Create sealed parcels and steam or pan-fry them as directed. The flavor will be slightly different but still delicious.
You can marinate the prawns and prepare the parcels a few hours in advance and refrigerate them. Cook them just before serving for the best taste and aroma. Leftovers can be refrigerated for up to a day and reheated in a pan.