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Crispy, golden fish steaks marinated in classic Bengali spices and shallow-fried in pungent mustard oil. A simple yet incredibly flavorful dish, perfect alongside steamed rice and dal for a comforting meal.
Prepare the Fish
Marinate the Fish
Heat the Oil
A classic Bengali comfort food! Tender fish fillets are marinated in simple spices, dipped in a savory egg batter with onions and chilies, then shallow-fried to a perfect golden crisp. A quick and delicious side for any meal.
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Crispy, golden fish steaks marinated in classic Bengali spices and shallow-fried in pungent mustard oil. A simple yet incredibly flavorful dish, perfect alongside steamed rice and dal for a comforting meal.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 199.53 calories per serving with 27.59g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Shallow Fry the Fish
Serve
Add 1 teaspoon of ginger-garlic paste to the marinade for a more aromatic and pungent flavor profile.
Mix a tablespoon of finely chopped coriander leaves into the marinade for a fresh, herby note.
For a lower-calorie version, brush the marinated fish with a little oil and bake at 200°C (400°F) for 15-20 minutes or air fry at 180°C (360°F) for 12-15 minutes, flipping halfway through.
Fish is a prime source of omega-3 fatty acids, which are essential for brain function, reducing inflammation, and supporting heart health.
Provides high-quality protein necessary for building and repairing tissues, muscle development, and maintaining a healthy metabolism.
The combination of omega-3s from fish and monounsaturated fats from mustard oil can help in managing cholesterol levels and supporting overall cardiovascular wellness.
One steak of Machha Bhaja (approximately 155g) contains around 200-250 calories, depending on the type of fish and the amount of oil absorbed during frying.
In moderation, yes. Fish is an excellent source of lean protein and omega-3 fatty acids. While shallow frying adds calories, using mustard oil provides beneficial monounsaturated fats. It's a nutritious part of a balanced meal.
Traditionally, freshwater carp like Rohu or Katla are used. However, any firm-fleshed fish such as Bhetki (Barramundi), Pomfret, or Kingfish steaks also work very well.
This usually happens for two reasons: the oil was not hot enough when you added the fish, or the fish was not patted completely dry before marinating. Ensure the oil is shimmering hot and the fish is very dry.
Yes, you can. Make sure to thaw the fish completely in the refrigerator. Before marinating, gently squeeze out any excess water and pat it thoroughly dry with paper towels.
Store leftover fried fish in an airtight container in the refrigerator for up to 2 days. To reheat and restore some crispiness, warm it in a pan over low heat or in an air fryer for a few minutes.