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A classic Odia delicacy where fish pieces are marinated in a pungent mustard and garlic paste, then shallow-fried to golden perfection. It's a flavorful dish that pairs beautifully with steamed rice and dal.
For 4 servings
Prepare the Besara Paste
Marinate the Fish
Shallow Fry the Fish
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A classic Odia delicacy where fish pieces are marinated in a pungent mustard and garlic paste, then shallow-fried to golden perfection. It's a flavorful dish that pairs beautifully with steamed rice and dal.
This odia recipe takes 45 minutes to prepare and yields 4 servings. At 248.46 calories per serving with 29.96g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Serve
This recipe works well with other firm-fleshed fish like Catla, Hilsa (Ilish), or even mackerel.
After frying the fish, remove them from the pan. In the same oil, add some panch phoron (Bengali five-spice mix) and a chopped tomato. Sauté until soft, then add the remaining marinade paste with some water to create a gravy. Simmer for a few minutes, then add the fried fish back and cook for 2-3 more minutes.
You can fry some potato wedges or eggplant slices in the same masala for a more complete dish.
The fish provides a significant amount of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish is a high-quality lean protein source, essential for building and repairing tissues, muscle growth, and overall body function.
Mustard seeds, garlic, and turmeric powder are all known for their potent anti-inflammatory compounds, which can help combat chronic inflammation in the body.
Mustard oil contains monounsaturated and polyunsaturated fats, which, along with the omega-3s from the fish, contribute to better cardiovascular health by managing cholesterol levels.
One serving of Macha Besara Bhaja (approximately 150g) contains around 300-350 calories, depending on the type of fish and the amount of oil absorbed during frying.
Yes, it can be a healthy dish. Fish is an excellent source of lean protein and omega-3 fatty acids. Mustard seeds and turmeric have anti-inflammatory properties. To make it healthier, you can pan-sear or air-fry the fish with minimal oil instead of shallow frying.
Bitterness in mustard paste can be caused by a few things: not soaking the seeds long enough, over-grinding the paste which releases bitter compounds, or using old mustard seeds. Soaking in warm water and grinding just until smooth helps to minimize bitterness.
Traditionally, freshwater fish like Rohu (Rohi) or Catla (Bhakura) are used. However, any firm, white-fleshed fish steak will work well, such as kingfish (surmai) or mackerel.
Yes, you can. Marinate the fish as instructed. Preheat your air fryer to 375°F (190°C). Place the fish in a single layer in the basket and spray lightly with oil. Air fry for 10-15 minutes, flipping halfway through, until golden and cooked.
Store leftover Macha Besara Bhaja in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or in the microwave until hot. The crispy texture will soften upon refrigeration.