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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.
Soak and Grind the Spice Paste
Marinate the Fish
Prepare the Banana Leaves and Assemble
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.
This bengali recipe takes 55 minutes to prepare and yields 4 servings. At 538.32 calories per serving with 36.51g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Parcels
Serve
While Bhetki (Barramundi) and Ilish (Hilsa) are traditional choices, you can also use other firm-fleshed fish like Pomfret, Mackerel, or even boneless Tilapia.
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.
Add a tablespoon of finely chopped onion or a teaspoon of grated green mango (when in season) to the marinade for a tangy twist.
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.
Mustard oil is rich in monounsaturated and polyunsaturated fats (MUFA and PUFA), which help in lowering bad cholesterol (LDL) and promoting a healthy heart.
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.
Fish is a high-quality lean protein source, essential for building and repairing tissues, muscle growth, and overall body function.
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.
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.
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.
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.
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.
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.
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