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A classic Assamese delicacy where tender fish pieces are marinated in a pungent mustard paste, wrapped in banana leaves, and steamed to perfection. This dish is aromatic, flavorful, and a true taste of Northeast India.
For 4 servings
Prepare the Mustard Paste
Marinate the Fish
Prepare the Banana Leaves
A classic Assamese delicacy where tender fish pieces are marinated in a pungent mustard paste, wrapped in banana leaves, and steamed to perfection. This dish is aromatic, flavorful, and a true taste of Northeast India.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 341.04 calories per serving with 30.84g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Wrap the Fish Parcels
Steam the Parcels
Serve
Use other firm-fleshed river fish like Bhetki (Barramundi), Catla, or even Ilish (Hilsa) for a richer flavor.
Add 2 tablespoons of freshly grated coconut or 1 tablespoon of soaked poppy seeds (posto) to the mustard paste for a milder, creamier, and nuttier flavor profile, similar to the Bengali 'Bhapa' style.
Replace the fish with thick slices of paneer (Indian cottage cheese) or large chunks of potatoes and cauliflower. Adjust steaming time accordingly.
Add a paste of 1-2 dried red chilies along with the mustard seeds for extra heat and a deeper color.
The fish in this dish is rich in Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Mustard seeds, ginger, and turmeric are known for their powerful anti-inflammatory compounds that can help combat chronic inflammation in the body.
Steaming is a low-fat cooking technique that helps retain more vitamins and minerals in the food compared to frying or boiling, making this dish highly nutritious.
Fish is a high-quality lean protein source, essential for building and repairing tissues, muscle development, and keeping you full and satisfied.
One serving of Paatot Diya Maas (one parcel) contains approximately 350-400 calories, primarily from the fish and mustard oil. It's a nutritious main course when served with steamed rice.
Yes, it is a very healthy dish. The steaming method of cooking uses minimal oil and preserves the nutrients of the fish. Fish is an excellent source of lean protein and Omega-3 fatty acids, while mustard has anti-inflammatory properties.
While banana leaves impart a unique, subtle aroma, you can use parchment paper or aluminum foil as a substitute. Create well-sealed parcels to trap the steam and flavor.
Bitterness in mustard paste usually comes from two things: not soaking the seeds long enough, or over-grinding them. Soaking helps mellow the flavor, and grinding should be stopped as soon as a smooth paste is formed.
You can marinate the fish and prepare the parcels a few hours in advance and refrigerate them. Steam them just before you are ready to serve for the best taste and texture.
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