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A simple, crispy fried fish recipe from Bengal. Rohu fish steaks are marinated in classic spices like turmeric and chili, then shallow-fried in mustard oil until golden brown and flaky. A staple in every Bengali household, perfect with hot rice.
Prepare and Marinate the Fish
Shallow Fry the Fish
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A simple, crispy fried fish recipe from Bengal. Rohu fish steaks are marinated in classic spices like turmeric and chili, then shallow-fried in mustard oil until golden brown and flaky. A staple in every Bengali household, perfect with hot rice.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 183.06 calories per serving with 22.37g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Serve
Add 1 tablespoon of rice flour or fine semolina (rava) to the spice marinade. This creates an extra crispy outer layer.
Incorporate other spices like 1/2 teaspoon of cumin powder and 1/2 teaspoon of coriander powder into the marinade for a different flavor profile.
For a lower-oil version, preheat your air fryer to 200°C (400°F). Lightly spray the marinated fish with oil and air fry for 10-12 minutes, flipping halfway, until golden and cooked through.
Rohu fish provides high-quality, easily digestible protein, which is crucial for building and repairing tissues, muscle development, and maintaining a healthy immune system.
This freshwater fish is a good source of Omega-3 fatty acids, which are known to support heart health by reducing cholesterol, improve brain function, and lower inflammation in the body.
The use of turmeric provides curcumin, a powerful antioxidant with anti-inflammatory properties that can help combat oxidative stress and support overall wellness.
One piece of Fried Rohu Fish (approximately 160g) contains around 280-320 calories, primarily depending on the size of the fish steak and the amount of oil absorbed during the frying process.
Rohu fish itself is very healthy, being rich in protein and omega-3 fatty acids. However, since this recipe involves shallow frying, it adds fat and calories. It can be enjoyed in moderation as part of a balanced diet. The use of mustard oil and turmeric also adds health benefits.
Absolutely. This recipe works wonderfully with other freshwater carp like Catla, or even with fish like Tilapia, Pomfret, or Mackerel steaks. Adjust cooking time based on the thickness of the fish.
Sticking usually happens if the oil is not hot enough when you add the fish, or if you try to flip it too early. Ensure the oil is shimmering hot and let the fish form a proper crust before attempting to flip it.
Yes, you can marinate the fish for up to an hour in the refrigerator. Since it's a simple salt and spice marinade, 15-20 minutes is sufficient to flavor the fish well without overpowering it.