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A quintessential Bengali delicacy. Tender Hilsa fish is marinated in a pungent mustard and coconut paste, wrapped in banana leaves, and steamed to perfection. The leaf imparts a subtle smoky aroma, making every bite unforgettable.
For 4 servings
Preparation
Create the Marinade Paste
Marinate the Fish
A quintessential Bengali delicacy. Tender Hilsa fish is marinated in a pungent mustard and coconut paste, wrapped in banana leaves, and steamed to perfection. The leaf imparts a subtle smoky aroma, making every bite unforgettable.
This bengali recipe takes 60 minutes to prepare and yields 4 servings. At 650.65 calories per serving with 32.46g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Assemble the Paturi Parcels
Cook the Paturi
Serve
If Hilsa is unavailable, this recipe also works beautifully with other fleshy fish like Bhetki (Barramundi), Pomfret, or even boneless fish fillets like Tilapia or Cod.
Instead of pan-frying, you can steam the parcels in a traditional steamer for 15-20 minutes. For a smokier flavor, you can also grill the parcels on a barbecue.
For a richer, less pungent marinade, you can increase the amount of yogurt or add a tablespoon of cashew paste to the marinade.
Hilsa fish is an oily fish packed with Omega-3 fatty acids, which are crucial for maintaining cardiovascular health, reducing inflammation, and supporting brain function.
Fish is a high-quality protein source, essential for building and repairing tissues, muscle development, and overall body function.
Mustard oil and turmeric powder, key ingredients in the marinade, contain compounds with natural anti-inflammatory properties that can help combat inflammation in the body.
Yes, it can be quite healthy. Hilsa fish is an excellent source of Omega-3 fatty acids, which are beneficial for heart and brain health. Mustard oil also contains healthy fats. However, it is a rich dish, so it should be consumed in moderation as part of a balanced diet.
One serving of Ilish Macher Paturi (approximately 165g) contains around 610 calories. This is an estimate and can vary based on the size of the fish piece and the exact amount of oil and coconut used.
Bitterness in mustard paste can be caused by over-grinding or using old seeds. To prevent it, soak the seeds in warm water with a pinch of salt, and grind them with green chilies. Adding yogurt or a bit more coconut can also help balance out any bitterness.
Absolutely. While Ilish is traditional, this recipe works wonderfully with other fish like Bhetki (Barramundi), Pomfret, or even Mackerel. Adjust cooking time based on the thickness of the fish.
While banana leaves provide a unique aroma, you can use parchment paper or aluminum foil as an alternative. Create sealed parcels just as you would with the leaves. The flavor will be slightly different but still delicious.
You can marinate the fish and assemble the parcels a few hours ahead of time and refrigerate them. Cook them just before serving for the best taste and texture. Leftovers can be refrigerated for up to a day and reheated gently in a pan.
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