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A classic Bengali fish curry featuring prized Hilsa fish in a light, pungent gravy flavored with mustard oil and nigella seeds. This simple yet elegant dish is a monsoon delicacy, best enjoyed with steamed rice.
Marinate the Fish
Fry Fish and Eggplant
Prepare the Gravy (Jhol)
A classic Bengali fish curry featuring prized Hilsa fish in a light, pungent gravy flavored with mustard oil and nigella seeds. This simple yet elegant dish is a monsoon delicacy, best enjoyed with steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 496.48 calories per serving with 28.69g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Simmer the Curry
Garnish and Serve
You can add other vegetables like potato wedges or pointed gourd (potol). Fry them along with the eggplant and add them to the gravy.
Add 1/2 teaspoon of red chili powder along with the turmeric powder in the gravy for extra heat and a deeper color.
For a different flavor profile, make a paste of 2 tablespoons of black mustard seeds with 1 green chili and a pinch of salt. Add this paste to the gravy and simmer for 2-3 minutes before adding the fish. This transforms the dish into a 'Shorshe Ilish' style curry.
Hilsa fish is a powerhouse of Omega-3 fatty acids, which are crucial for reducing inflammation, improving cardiovascular health, and supporting brain function.
This dish provides high-quality protein from the fish, essential for muscle repair, building tissues, and overall body function.
The combination of turmeric, known for its curcumin content, and monounsaturated fats in mustard oil offers anti-inflammatory benefits that can help combat chronic diseases.
Ilish Machha Jhola is a traditional and beloved Bengali fish curry. It features Hilsa (Ilish) fish cooked in a light, soupy gravy (Jhol) flavored with mustard oil, nigella seeds (kalo jeera), and green chilies. It's known for its simple preparation that highlights the unique flavor of the Hilsa fish.
Yes, it can be a healthy dish. Hilsa fish is exceptionally rich in Omega-3 fatty acids, which are excellent for heart and brain health. The use of mustard oil also provides healthy fats. The minimal spices and light gravy make it relatively easy to digest. However, it is a rich fish, so moderation is key.
One serving of Ilish Machha Jhola contains approximately 450-480 calories. The majority of the calories come from the Hilsa fish, which is naturally oily, and the mustard oil used for cooking.
While the authentic dish is made with Hilsa, you can substitute it with other freshwater fish like Rohu (Rui) or Catla. The cooking time may vary slightly depending on the thickness of the fish steaks.
Hilsa is a very delicate fish. To prevent it from breaking, handle it gently at all stages. Do not over-fry it, and once you add it to the gravy, avoid stirring with a spoon. Instead, gently swirl the pan to mix the curry.
Absolutely. The eggplant adds a nice texture and absorbs the flavors of the gravy, but you can omit it or replace it with lightly fried potato wedges if you prefer.
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