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A quintessential Bengali delicacy where tender Hilsa fish is steamed to perfection in a pungent, creamy paste of mustard, poppy seeds, and coconut. This dish is a true celebration of flavors, best enjoyed with hot steamed rice.
For 4 servings
Prepare the Spice Paste
Marinate the Fish
Arrange for Steaming
A quintessential Bengali delicacy where tender Hilsa fish is steamed to perfection in a pungent, creamy paste of mustard, poppy seeds, and coconut. This dish is a true celebration of flavors, best enjoyed with hot steamed rice.
This bengali recipe takes 65 minutes to prepare and yields 4 servings. At 673.16 calories per serving with 38.6g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Steam the Fish
Rest and Serve
If Hilsa is unavailable, you can make this recipe with other fleshy fish like Bhetki (Barramundi), Rohu, or even large prawns. Adjust the steaming time accordingly.
For a slightly different flavor profile, you can add 1-2 cloves of garlic to the mustard paste while grinding.
To make the gravy richer and thicker, you can increase the amount of grated coconut or poppy seeds.
If you prefer not to use yogurt, you can substitute it with a paste of 1 tablespoon of tamarind pulp mixed with water for a tangy flavor.
Hilsa fish is an excellent source of Omega-3 fatty acids, which help reduce cholesterol levels, lower blood pressure, and decrease the risk of heart disease.
This dish provides high-quality protein from the fish and yogurt, essential for muscle building, tissue repair, and overall body function.
The combination of mustard seeds, turmeric, and Omega-3s from the fish offers potent anti-inflammatory benefits, which can help manage conditions like arthritis.
The DHA and EPA, types of Omega-3 fatty acids found in Hilsa, are crucial for brain development and cognitive function, helping to improve memory and concentration.
One serving of Ilish Bhapa (approximately one piece of fish with gravy) contains around 350-450 calories. The exact count depends on the size of the fish piece and the amount of oil used.
Yes, Ilish Bhapa is a healthy dish. Hilsa fish is rich in Omega-3 fatty acids, which are excellent for heart and brain health. Steaming is a healthy cooking method that retains nutrients. However, it is rich, so portion control is recommended.
Mustard paste can turn bitter if it's over-ground, if the seeds are not soaked properly, or if ground with hot water. Always soak the seeds in warm water, use a pinch of salt and a green chili while grinding, and grind in short bursts to avoid overheating.
Absolutely. While Hilsa is traditional, this recipe works wonderfully with other fish like Bhetki (Barramundi), Rohu, Pomfret, or even large prawns. You may need to adjust the steaming time based on the thickness of the fish.
You can use any heatproof bowl with a tight-fitting lid. Alternatively, place the fish in a heatproof bowl and cover it very tightly with a double layer of aluminum foil before steaming.
Yes, you can. Poppy seeds add creaminess and thickness to the gravy. If you omit them, you can slightly increase the amount of grated coconut to maintain a similar consistency. The flavor will be more mustard-forward.
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