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A traditional Odia delicacy, this Hilsa fish curry features tender fish simmered in a pungent, tangy mustard gravy. The sharp flavor of mustard paste, balanced with turmeric and chili, makes this a beloved dish, best enjoyed with steamed rice.
Prepare Mustard Paste & Marinate Fish
Shallow Fry the Fish
Prepare the Gravy Base
A traditional Odia delicacy, this Hilsa fish curry features tender fish simmered in a pungent, tangy mustard gravy. The sharp flavor of mustard paste, balanced with turmeric and chili, makes this a beloved dish, best enjoyed with steamed rice.
This odia recipe takes 45 minutes to prepare and yields 4 servings. At 594.93 calories per serving with 35.73g 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 chunks of potato or eggplant (baigana) to the curry. Fry them lightly after frying the fish and add them to the gravy to cook until tender.
For extra texture and flavor, fry some sun-dried lentil dumplings (badi) until golden and add them to the curry during the last few minutes of simmering.
While Hilsa is traditional, this gravy also works well with other freshwater fish like Rohu (Rohi Machha) or Catla (Bhakura Machha).
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.
Both mustard oil and turmeric powder, key ingredients in this recipe, are known for their potent anti-inflammatory properties, which can help combat chronic inflammation in the body.
Yes, it can be quite healthy. Hilsa fish is exceptionally rich in Omega-3 fatty acids, which are excellent for heart and brain health. Mustard oil also contains healthy fats. However, the dish is moderately high in calories, so portion control is recommended.
A single serving of Illisi Machha Jhola contains approximately 500-550 calories. This is an estimate and can vary based on the size of the fish pieces and the amount of oil used.
The most common reason for a bitter mustard gravy is overcooking the paste or cooking it on high heat. It's crucial to sauté the mustard paste on low heat for only 2-3 minutes, just until the raw smell disappears.
Absolutely. While Hilsa (Illisi) is the traditional choice for its unique flavor and oiliness, you can make this jhola with other freshwater fish like Rohu or Catla. The cooking time for the fish may need slight adjustment.
Panch Phoron is a whole spice blend used in Eastern India, containing fenugreek, nigella, cumin, black mustard, and fennel seeds in equal parts. If you don't have it, you can use 1/4 tsp each of cumin seeds and mustard seeds as a basic substitute, though the flavor will be different.
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