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A rustic and flavorful Assamese mashed fish delicacy. Boiled or roasted fish is flaked and mixed with pungent mustard oil, sharp onions, and fiery green chilies. A simple yet incredibly tasty side for any rice meal.
Boil the Fish
Debone and Flake the Fish
Combine and Mash
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A rustic and flavorful Assamese mashed fish delicacy. Boiled or roasted fish is flaked and mixed with pungent mustard oil, sharp onions, and fiery green chilies. A simple yet incredibly tasty side for any rice meal.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 243.85 calories per serving with 24.04g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Serve
For an authentic smoky taste (pura goondh), grill or roast the fish over charcoal or an open flame instead of boiling. You can also roast the onion and green chilies for a deeper flavor.
For a creamier texture, add one boiled and mashed potato (Aloo Pitika style) or a roasted and mashed tomato to the mix.
Instead of Rohu, you can use other freshwater fish like Catla, Hilsa (Ilish), or even smoked/dried fish for a different flavor profile.
Add 1-2 cloves of finely minced raw garlic or a small piece of grated ginger for an extra layer of pungency and aroma.
The fish and mustard oil are excellent sources of Omega-3s, which are crucial for reducing inflammation, supporting brain function, and maintaining heart health.
Fish provides high-quality, lean protein that is essential for building and repairing tissues, muscle growth, and overall body function.
Onions contain antioxidants and compounds like quercetin, while mustard oil has antimicrobial properties, both of which help in strengthening the immune system.
Turmeric contains curcumin, a powerful anti-inflammatory compound. Combined with the Omega-3s from fish and mustard oil, this dish can help combat chronic inflammation.
Maas Pitika is a traditional Assamese dish made from mashed fish (Maas) mixed with raw onion, green chilies, coriander, and pungent mustard oil. It's a simple, rustic, and flavorful side dish typically eaten with rice.
Traditionally, freshwater river fish like Rohu, Catla, or Hilsa are used. However, you can use any firm-fleshed fish. The key is to use a fish that flakes well after cooking.
Yes, Maas Pitika is very healthy. It's rich in high-quality protein and Omega-3 fatty acids from the fish, which are excellent for heart and brain health. The use of raw onion and mustard oil also provides various health benefits.
One serving of Maas Pitika (approximately 135g) contains around 220-250 calories, primarily from the fish and mustard oil. It's a nutritious, protein-packed side dish.
While not traditional, you can make a quick version using canned tuna or salmon packed in water. Drain the can thoroughly, flake the fish, and mix with the other ingredients as per the recipe.
If you find raw mustard oil too strong, you can heat it in a small pan until it just starts to smoke, then let it cool completely before adding it to the fish. This will mellow its pungent flavor.
Maas Pitika is best consumed fresh on the day it is made. Due to the raw onions, it can be stored in an airtight container in the refrigerator for up to 24 hours, but the texture and flavor will change.