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A classic Bengali delicacy where Bombay Duck fish is slow-cooked with fiery spices until it forms a delicious, scrambled texture. This semi-dry dish is packed with umami and pairs perfectly with hot steamed rice.
Prepare the Fish: Ensure the Bombay Duck (Loitta) is cleaned, deboned, and cut into roughly 2-inch pieces. Wash thoroughly under cold water. The most critical step is to pat the fish pieces completely dry with paper towels to remove as much moisture as possible. Set aside.
Sauté Aromatics (approx. 8-10 minutes): Heat mustard oil in a heavy-bottomed non-stick pan or kadai over medium-high heat until it's fragrant and slightly smoking. Add the finely chopped onions and sauté for 7-8 minutes, stirring occasionally, until they turn soft and golden brown. Add the minced garlic, grated ginger, and slit green chilies. Sauté for another minute until the raw aroma disappears.
Cook the Masala (approx. 7-8 minutes): Add the chopped tomatoes to the pan. Cook for 5-6 minutes, mashing them with your spatula, until they become soft and pulpy. Now, add the turmeric powder, red chili powder, cumin powder, and salt. Stir well and cook the masala for 2-3 minutes until the oil begins to separate from the mixture.
Cook the Fish (approx. 15-20 minutes): Add the dried fish pieces to the pan and gently mix them with the masala. The fish will immediately start to release a large amount of water. Increase the heat to high. Continue to cook, stirring and breaking up the fish with your spatula. Be patient, as this step is key. Cook for 15-20 minutes, stirring frequently, until all the water has evaporated and the fish has broken down into a scrambled, semi-dry texture.
Garnish and Serve: Once the desired 'jhuri' (scrambled) consistency is achieved and the mixture is semi-dry, turn off the heat. Stir in the freshly chopped coriander leaves. Serve immediately with hot steamed rice.
A classic Bengali delicacy where Bombay Duck fish is slow-cooked with fiery spices until it forms a delicious, scrambled texture. This semi-dry dish is packed with umami and pairs perfectly with hot steamed rice.
This bengali recipe takes 50 minutes to prepare and yields 4 servings. At 297.1 calories per serving with 26.05g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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For a more substantial dish, add 1 medium potato, cut into small cubes and par-boiled, along with the fish.
To reduce the heat, omit the green chilies and decrease the amount of red chili powder to half a teaspoon.
If you love garlic, increase the quantity to 10-12 cloves for a more pungent, garlicky flavor that pairs wonderfully with the fish.
Bombay Duck is a great source of high-quality, easily digestible protein, which is essential for muscle repair, growth, and overall body function.
This fish is a good source of calcium and phosphorus, two vital minerals required for maintaining strong and healthy bones and teeth.
The use of spices like turmeric provides curcumin, a powerful compound known for its anti-inflammatory and antioxidant benefits.
Mustard oil, when used in moderation, provides monounsaturated and polyunsaturated fats, including some omega-3 fatty acids, which are beneficial for heart health.
Loitta fish (Bombay Duck) has a very high water content. It's natural for it to release a lot of liquid. To manage this, you must pat the fish completely dry before cooking and then cook on high heat, stirring patiently until all the water evaporates. This process is essential for the 'jhuri' texture.
It can be part of a healthy diet. Bombay Duck is an excellent source of lean protein and calcium. However, the dish uses a significant amount of oil and can be high in sodium. Enjoy it in moderation as part of a balanced meal with rice and vegetables.
A typical serving of about 150g has approximately 250-300 calories. The calorie count can vary based on the amount of oil used and the final moisture content of the dish.
While you can use a neutral vegetable oil, mustard oil is highly recommended as it provides the authentic, pungent flavor that is characteristic of this Bengali dish. The taste will be significantly different without it.
Bombay Duck is a very soft fish. To clean it, remove the head and tail. Make a slit along the belly to remove the innards. The central bone is soft and can often be pulled out easily with your fingers. Many fishmongers will clean and debone it for you upon request.
You can store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly in a pan before serving. The texture is always best when consumed fresh.
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