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Machha Patua Recipe | CraftMyMeals | CraftMyMeals

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Machha Patua

bengalimediumnon-vegetariangluten-freesoy-freekosher

low-carb

high-protein

Machha Patua

Popularity

3.5

Taste Score:9/10

Tender fish fillets marinated in a fiery mustard and coconut paste, wrapped in banana leaves and gently steamed or pan-fried. This classic Bengali delicacy is an explosion of pungent, savory flavors, best enjoyed with hot steamed rice.

Prep40m

Cook15m

Soak30m

Servings4

Serving:1 parcel

514 cal

Ingredients

For 4 servings

600 g Bhetki Fish Fillets (Cut into 4 equal pieces. Hilsa or Pomfret also work well.)
3 tbsp Black Mustard Seeds
1 tbsp Yellow Mustard Seeds
2 tbsp White Poppy Seeds (Known as Posto in Bengali.)
4 tbsp Grated Coconut (Freshly grated is preferred for best flavor.)
8 pcs Green Chilies (4 for the paste and 4 for topping, slit lengthwise.)
3 tbsp Curd (Whisked until smooth.)
1 tsp Turmeric Powder
1 tsp Salt (Adjust to taste.)
8 tbsp Mustard Oil (Divided use: 4 tbsp for marinade, 4 tbsp for frying.)
1 pcs Banana Leaf (Large enough to cut four 10x10 inch squares.)
2 tbsp Water (As needed for grinding the paste.)

Equipment

4 pcs Kitchen Twine (For securing the parcels.)

Nutrition per Serving

514

Calories

35g

Protein

11g

Carbs

Instructions

1
Soak and Grind the Spice Paste
- In a small bowl, combine the black mustard seeds, yellow mustard seeds, and white poppy seeds. Cover with warm water and let them soak for 30 minutes to soften.
- Drain the soaked seeds completely. Transfer them to a grinder jar along with the grated coconut, 4 green chilies, and a pinch of salt (this helps prevent bitterness).
- Grind to a thick, smooth paste, adding 1-2 tablespoons of water only if necessary to help the blades move.
2
Marinate the Fish
- In a mixing bowl, transfer the ground mustard-coconut paste. Add the whisked curd, turmeric powder, remaining salt, and 4 tablespoons of mustard oil.
- Mix everything well to form a uniform marinade.
- Gently coat each fish fillet with the marinade, ensuring all sides are well-covered. Let the fish marinate for at least 20 minutes at room temperature.
3
Prepare the Banana Leaves and Assemble
- Wash the banana leaf and pat it dry. Cut it into four 10x10 inch squares.

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179cal

6gprotein

About This Machha Patua Recipe

This bengali recipe takes 55 minutes to prepare and yields 4 servings. At 514.19 calories per serving with 35.36g of protein, it's a moderately challenging recipe perfect for lunch or dinner.

38g

Fat

Fiber4g

Sodium683mg

Potassium887mg

Phosphorus492mg

Know more about our calculations

To make the leaves pliable and prevent tearing, briefly pass each square over a low open flame for 10-15 seconds, moving it constantly until it turns a glossy dark green.

Place a wilted banana leaf square on a flat surface, shiny side down. Spread a tablespoon of the marinade in the center. Place a marinated fish fillet on top.

Add another spoonful of marinade over the fish and top with one slit green chili.

Fold the leaf from all four sides to create a neat, sealed rectangular parcel. Secure it tightly with kitchen twine.

Cook the Parcels

Heat the remaining 4 tablespoons of mustard oil in a heavy-bottomed pan or skillet over medium-low heat.
Once the oil is hot, carefully place the wrapped parcels in the pan, seam-side down.
Cover the pan and cook for 7-8 minutes on one side until the leaf is slightly charred.
Gently flip the parcels, cover again, and cook for another 7-8 minutes on the other side. The fish is cooked when the parcel feels firm to the touch.

Serve

Remove the parcels from the pan and let them rest for a minute.
Serve immediately with hot steamed rice. Allow each person to unwrap their own parcel to enjoy the incredible aroma.

Pro Tips

1Warming the banana leaves over a flame is a crucial step to make them pliable and prevent tearing during folding.
2For the most authentic pungent flavor, use high-quality, cold-pressed mustard oil.
3Do not over-grind the mustard seeds, and add a pinch of salt while grinding to prevent the paste from turning bitter.
4If you cannot find banana leaves, you can use parchment paper or aluminum foil, but you will miss the characteristic smoky aroma.
5Ensure the marinade is a thick paste. If it's too runny, it will leak out of the parcels during cooking.
6You can also steam the parcels in a steamer for 15-20 minutes for a healthier, oil-free version.

Recipe Variations

Fish Variety

While Bhetki (Barramundi) and Ilish (Hilsa) are traditional choices, you can also use other firm-fleshed fish like Pomfret, Mackerel, or even boneless Tilapia.

Vegetarian/Vegan

Replace the fish with thick slices of paneer or firm tofu. For a vegan version, use a plant-based yogurt or skip the curd entirely.

Added Flavor

Add a tablespoon of finely chopped onion or a teaspoon of grated green mango (when in season) to the marinade for a tangy twist.

Health Benefits

✨

Rich in Omega-3 Fatty Acids

The fish used in this recipe, especially fatty fish like Bhetki or Ilish, is a fantastic source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation.

❤️

Heart-Healthy Fats

Mustard oil is rich in monounsaturated and polyunsaturated fats (MUFA and PUFA), which help in lowering bad cholesterol (LDL) and promoting a healthy heart.

✨

Anti-inflammatory Properties

Ingredients like turmeric, mustard seeds, and green chilies contain compounds like curcumin and capsaicin, which have powerful anti-inflammatory effects that can help combat chronic inflammation.

✨

Excellent Source of Protein

Fish is a high-quality lean protein source, essential for building and repairing tissues, muscle growth, and overall body function.

Frequently Asked Questions

Is Machha Patua healthy?

Yes, Machha Patua can be very healthy. Fish is an excellent source of lean protein and omega-3 fatty acids, which are great for heart and brain health. Mustard oil contains healthy monounsaturated fats. To make it even healthier, you can choose the steaming method over pan-frying to reduce the amount of oil used.

How many calories are in one serving of Machha Patua?

One serving (one parcel) of Machha Patua contains approximately 450-480 calories. The calorie count can vary based on the type of fish and the amount of oil used in preparation.

What is the best fish for Machha Patua?

Traditionally, fatty river fish like Ilish (Hilsa) or Bhetki (Barramundi) are used for their rich flavor and texture, which complements the pungent mustard paste. However, any firm-fleshed fish like Pomfret or Kingfish also works well.

My mustard paste turned bitter. Why?

Mustard paste can turn bitter if it's over-ground or if the seeds are old. To prevent this, soak the seeds well, add a pinch of salt and a green chili while grinding, and grind in short bursts until just smooth. Do not grind for too long.

Can I make this without banana leaves?

Yes, you can. While banana leaves impart a unique, smoky aroma, you can use parchment paper or aluminum foil as alternatives. Wrap the fish securely in a double layer of parchment or foil to create a sealed packet.

Can I prepare Machha Patua ahead of time?

You can marinate the fish and assemble the parcels a few hours in advance and refrigerate them. Cook them just before serving for the best taste and texture. Leftovers can be refrigerated for up to a day and reheated by steaming or pan-frying briefly.