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Crispy on the outside, tender on the inside, this classic Bengali fried fish is a staple in every household. A simple marinade of turmeric and chili powder, fried in pungent mustard oil, makes it irresistible with steamed rice and dal.
Prepare and Marinate the Fish
Shallow Fry the Fish
Crispy on the outside, tender on the inside, this classic Bengali fried fish is a staple in every household. A simple marinade of turmeric and chili powder, fried in pungent mustard oil, makes it irresistible with steamed rice and dal.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 151.84 calories per serving with 23.04g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Serve
For an even crispier crust, lightly dust the marinated fish pieces in 1-2 tablespoons of rice flour or fine semolina (rava) just before frying.
Add 1 teaspoon of ginger-garlic paste and 1/2 teaspoon of cumin powder to the marinade for a more robust, spiced flavor.
Mix a tablespoon of finely chopped fresh cilantro (coriander leaves) into the marinade for a fresh, aromatic twist.
Rohu fish is an excellent source of omega-3 fatty acids, which are vital for brain function, reducing inflammation, and supporting heart health.
Fish provides high-quality, easily digestible protein that is essential for building and repairing tissues, muscle growth, and overall body function.
Turmeric, a key spice in the marinade, contains curcumin, a compound with powerful anti-inflammatory and antioxidant effects that help combat oxidative stress.
A single piece of Macha Bhaja (approximately 115g) contains around 180-220 calories, depending on the exact size of the fish and the amount of oil absorbed during frying.
It is moderately healthy. Fish is an excellent source of lean protein and omega-3 fatty acids. However, since it is shallow-fried, it contains added fats and calories. To make it healthier, you can pan-sear it with minimal oil or bake it in an oven.
Absolutely. While Rohu and Catla are traditional choices, this recipe works well with other firm, freshwater or saltwater fish like Hilsa (Ilish), Pomfret, Mackerel, or even fillets of Tilapia or Basa.
Sticking usually occurs for two reasons: the oil was not hot enough when the fish was added, or the fish was not patted completely dry. Ensure the mustard oil is shimmering and slightly smoking before you begin frying.
Yes, for a lower-oil version. Preheat your air fryer to 200°C (400°F). Lightly spray the marinated fish with oil and air fry for 10-12 minutes, flipping halfway through, until golden, crispy, and cooked through.
It's not recommended. The lemon juice in the marinade can start to 'cook' the fish (like in ceviche) and alter its texture if left for too long. A 15-30 minute marination is ideal.
This recipe goes great with these complete meals
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