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A classic Assamese delicacy where fish is marinated in a pungent mustard and chili paste, wrapped in banana leaves, and gently cooked. The leaves lock in moisture and infuse the fish with a unique, earthy aroma. A simple yet incredibly flavorful dish.
Prepare the Mustard Paste
Marinate the Fish
Prepare Banana Leaves and Wrap the Fish
A classic Assamese delicacy where fish is marinated in a pungent mustard and chili paste, wrapped in banana leaves, and gently cooked. The leaves lock in moisture and infuse the fish with a unique, earthy aroma. A simple yet incredibly flavorful dish.
This indian recipe takes 50 minutes to prepare and yields 4 servings. At 315.36 calories per serving with 26.25g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Fish Parcels
Serve
While Rohu is traditional, you can also use other freshwater fish like Catla or Bhetki (Barramundi). For a richer flavor, try making it with Hilsa (Ilish) fish steaks.
For a creamier and milder version, add 2-3 tablespoons of freshly grated coconut or a tablespoon of coconut paste to the mustard marinade.
For an even more authentic and aromatic version, use turmeric leaves instead of banana leaves if they are available.
Instead of pan-frying, you can bake the parcels in a preheated oven at 200°C (400°F) for 15-20 minutes, flipping once halfway through.
The fish in this dish is a great source of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish provides high-quality, easily digestible protein that is essential for building and repairing tissues, muscle growth, and overall body function.
Ingredients like mustard seeds, turmeric, and ginger contain compounds with powerful anti-inflammatory effects, which can help combat chronic inflammation in the body.
Ginger and garlic are well-known for their digestive benefits. They can help soothe the digestive system and improve nutrient absorption.
Paatot Diya is a traditional Assamese dish where 'Paat' means leaf and 'Diya' means given. It involves marinating fish in a pungent mustard paste, wrapping it in banana leaves, and then steaming or pan-frying it. The leaf imparts a unique, smoky aroma to the fish.
Yes, it is a very healthy dish. It uses a steaming and shallow-frying method, which requires minimal oil. Fish is an excellent source of lean protein and omega-3 fatty acids. The spices like mustard, turmeric, and ginger also have numerous health benefits.
One serving of Paatot Diya (approximately 165g) contains around 300-350 calories, depending on the type of fish and the amount of oil used. It's a relatively low-calorie main course.
Bitterness in mustard paste can occur from over-grinding or using old seeds. To prevent this, soak the seeds in warm water for 20 minutes and drain well. Grind with a pinch of salt and green chilies, and do not grind for too long. Adding a little lemon juice also helps cut the bitterness.
Absolutely. While Rohu is a popular choice, you can use other firm-fleshed freshwater fish like Catla, or even saltwater fish like Pomfret or Bhetki (Barramundi). The cooking time may vary slightly depending on the thickness of the fish.
While banana leaves provide a unique flavor, you can use parchment paper or aluminum foil as a substitute. Create sealed parcels with either material. The taste will be slightly different as you will miss the earthy aroma from the leaves, but the fish will still be moist and flavorful.
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