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A quintessential Bengali delicacy where fragrant basmati rice is cooked with prized Hilsa fish. This one-pot meal is subtly spiced, allowing the unique flavor of the Ilish to shine through, garnished with sweet fried onions.
For 4 servings
Prepare the Fish and Rice (30 minutes)
Make Beresta (Fried Onions) (12-15 minutes)
Sear the Fish and Sauté Aromatics (5-7 minutes)
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A quintessential Bengali delicacy where fragrant basmati rice is cooked with prized Hilsa fish. This one-pot meal is subtly spiced, allowing the unique flavor of the Ilish to shine through, garnished with sweet fried onions.
This bengali recipe takes 75 minutes to prepare and yields 4 servings. At 910.23 calories per serving with 41.71g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Rice (8-10 minutes)
Layer and Cook on 'Dum' (15-20 minutes)
Rest and Serve (10 minutes)
If Hilsa is unavailable, you can try this recipe with other firm, flavorful fish like Bhetki (Barramundi) or Rohu, though the authentic taste comes from Ilish.
For a richer flavor, you can add a tablespoon of mawa (khoya) or a few strands of saffron soaked in milk along with the kewra water during the 'dum' stage.
Increase the number of green chilies or add a pinch of red chili powder to the fish marinade for a spicier version.
Hilsa fish is an excellent source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
This dish provides high-quality protein from the fish, essential for muscle repair, growth, and overall body function.
The basmati rice provides complex carbohydrates, offering a sustained release of energy to keep you active throughout the day.
Aged, long-grain Basmati rice is highly recommended. Its aromatic quality and ability to cook into separate, fluffy grains complement the delicate fish perfectly.
Hilsa is a very delicate fish. Handle it minimally. When searing, use a wide spatula and turn it only once. When layering it on the rice, be very gentle. The 'dum' cooking process will finish cooking the fish without much handling.
While mustard oil provides the authentic pungent flavor of Bengali cuisine, you can substitute it with any neutral vegetable oil or ghee. However, the characteristic taste will be slightly different.
Ilish Pulao is a rich, celebratory dish. While Hilsa fish is incredibly healthy, packed with Omega-3 fatty acids beneficial for heart and brain health, the dish also contains refined rice and fried onions. It's best enjoyed in moderation as part of a balanced diet.
A single serving of Ilish Pulao (approximately 525g) contains around 750-850 calories. This is an estimate and can vary based on the size of the fish piece, the amount of oil used, and the specific ingredients.
Hilsa is famous for its numerous fine bones. The traditional way to eat it is to carefully separate the flesh from the bones with your fingers. Eat slowly and mindfully. The incredible flavor is considered well worth the effort!