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A classic Bengali fish curry featuring prized Hilsa fish in a light, fragrant broth seasoned with nigella seeds and green chilies. This simple yet elegant dish highlights the unique flavor of the Ilish, best enjoyed with steamed rice.
Marinate the Fish
Fry Fish and Eggplant
Temper the Spices (Phoron)
A classic Bengali comfort food! Tender fish fillets are marinated in simple spices, dipped in a savory egg batter with onions and chilies, then shallow-fried to a perfect golden crisp. A quick and delicious side for any meal.
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A classic Bengali fish curry featuring prized Hilsa fish in a light, fragrant broth seasoned with nigella seeds and green chilies. This simple yet elegant dish highlights the unique flavor of the Ilish, best enjoyed with steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 433.1 calories per serving with 28.71g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Gravy (Jhol)
Simmer the Curry
Finish and Serve
You can add potato wedges or pointed gourd (potol). Fry them after the eggplant and add them to the gravy to boil for a few minutes before the fish goes in.
For a different classic dish, 'Shorshe Ilish', omit the nigella seeds and add a paste of ground mustard seeds, green chilies, and a little water towards the end of the cooking process.
For a more intense flavor, some traditional recipes call for a paste of black cumin (kalo jeere) and green chilies to be added to the gravy.
Hilsa fish is exceptionally rich in Omega-3 fatty acids (EPA and DHA), which are known to reduce triglycerides, lower blood pressure, and decrease the risk of heart disease.
Provides high-quality protein that is essential for muscle repair, building tissues, and overall body function.
Both mustard oil and turmeric contain compounds with potent anti-inflammatory effects, which can help reduce chronic inflammation in the body.
The Omega-3 fatty acids found in Hilsa are vital for brain health, supporting cognitive function and potentially reducing the risk of age-related mental decline.
One serving of Ilish Maasor Anja contains approximately 350-450 calories, primarily depending on the size of the fish piece and the amount of oil used. Hilsa is a naturally fatty fish, which contributes to the calorie count but also provides healthy fats.
Yes, it is considered very healthy. Hilsa fish is an excellent source of Omega-3 fatty acids, which are crucial for heart and brain health. Mustard oil also has beneficial properties. To make it even healthier, you can be mindful of the amount of oil used.
While this recipe is specifically designed for Hilsa (Ilish) due to its unique flavor and oiliness, you can try it with other freshwater fish like Rohu (Rui) or Catla. However, the taste and texture will be significantly different from the authentic dish.
Bitterness can occur if the mustard oil is not heated properly before use, or if the powdered spices (like turmeric) are burnt in the hot oil. Always heat the oil until it's lightly smoking and add powdered spices on low heat for just a few seconds before adding water.
Eating Hilsa is a skill for many Bengalis. The traditional way is to use your fingers to carefully separate the flesh from the fine, hair-like bones ('kanta'). Eat slowly and mindfully. With practice, you'll get accustomed to navigating the bones.
Traditionally, this dish is a 'patla jhol' (thin gravy). Thickening it would change its authentic character. If you prefer a thicker gravy, you should try a different Bengali fish recipe like 'Shorshe Ilish' (Hilsa in mustard gravy), which is naturally thicker.