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A quintessential Bengali delicacy. Succulent Hilsa fish steaks, marinated in simple spices like turmeric and chili, then shallow-fried in pungent mustard oil until golden brown. A true taste of Bengal.
Prepare and Marinate the Fish
Heat the Mustard Oil
Fry the First Side
A quintessential Bengali delicacy. Succulent Hilsa fish steaks, marinated in simple spices like turmeric and chili, then shallow-fried in pungent mustard oil until golden brown. A true taste of Bengal.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 399.42 calories per serving with 30.31g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Flip and Finish Frying
Serve Immediately
For an even crispier crust, lightly dust the marinated fish steaks with 1-2 tablespoons of rice flour or semolina (suji) just before frying.
If you find pure mustard oil too pungent, you can use a mix of half mustard oil and half neutral vegetable oil like sunflower or canola oil.
Add a pinch of black pepper or a small amount of ginger-garlic paste to the marinade for a slightly different flavor profile.
Hilsa fish is exceptionally rich in Omega-3 fatty acids, which are known to reduce inflammation, lower blood pressure, and support overall cardiovascular health.
This dish provides high-quality protein, which is essential for building and repairing tissues, supporting muscle mass, and maintaining overall body function.
Hilsa is a good source of Vitamin D and phosphorus, two key nutrients that work together to help build and maintain strong, healthy bones and teeth.
One serving of Ilish Maas Bhaji (one piece, approx. 150g) contains approximately 420-450 calories. The exact amount can vary based on the size of the fish steak and the amount of oil absorbed during frying.
Hilsa fish itself is very healthy, being rich in Omega-3 fatty acids, protein, and Vitamin D. However, since this dish is shallow-fried, it has a higher fat and calorie content. It's best enjoyed in moderation as part of a balanced diet.
While Ilish (Hilsa) is traditional and provides a unique flavor and texture, you can make this dish with other oily, firm-fleshed fish like Rohu (Rui), Catla, or even Mackerel. The taste and cooking time may vary.
Sticking usually occurs if the oil is not hot enough when you add the fish, or if you try to flip it too early before a proper crust has formed. Ensure your oil is shimmering hot and let the fish cook undisturbed for at least 3 minutes before attempting to flip.
Yes, for a healthier version, you can bake the marinated fish at 200°C (400°F) for 15-20 minutes or air-fry at 190°C (375°F) for 10-12 minutes, flipping halfway through. The texture will be less crispy than the fried version but still delicious.
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