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A classic Parsi delicacy where succulent fish fillets are marinated in a vibrant green chutney, wrapped in banana leaves, and steamed to perfection. It's a flavorful and healthy way to enjoy fish, bursting with fresh herbs and a hint of tanginess.
For 4 servings
Marinate the Fish
Prepare the Green Chutney
Prepare the Banana Leaves
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A classic Parsi delicacy where succulent fish fillets are marinated in a vibrant green chutney, wrapped in banana leaves, and steamed to perfection. It's a flavorful and healthy way to enjoy fish, bursting with fresh herbs and a hint of tanginess.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 308.3 calories per serving with 31.42g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Assemble the Parcels
Steam the Fish
Serve
While pomfret is traditional, you can use other firm white fish like sea bass, cod, or tilapia. Adjust steaming time based on fillet thickness.
Increase the number of green chillies or add a pinch of red chilli powder to the chutney for extra heat.
Add a tablespoon of roasted peanuts or cashews to the chutney when blending for a richer texture and flavor.
If banana leaves are unavailable, you can use parchment paper or aluminum foil to create the parcels. Note that this will alter the subtle, earthy flavor imparted by the leaves.
The fish provides a healthy dose of omega-3 fatty acids, which are essential for brain health and reducing inflammation in the body.
Fish is a high-quality lean protein that is crucial for muscle repair, immune function, and maintaining a healthy metabolism.
The green chutney, made from fresh coriander, mint, ginger, and garlic, is loaded with antioxidants that help fight free radicals and reduce oxidative stress.
Steaming is a gentle, low-fat cooking method that preserves the natural flavors and nutrients of the ingredients without the need for added fats or oils.
Patra ni Machhi is a traditional Parsi (Zoroastrian community of India) dish. The name translates to 'Fish in a Leaf'. It consists of fish fillets coated in a fresh green chutney, wrapped in a banana leaf, and steamed.
Traditionally, pomfret or surmai (kingfish) are used. However, any firm, white-fleshed fish like sea bass, cod, or tilapia works well as they hold their shape during steaming.
Yes, you can use parchment paper or aluminum foil as a substitute. While it will still be delicious, you will miss the subtle, earthy aroma and flavor that the banana leaves impart to the fish during steaming.
Yes, it is a very healthy dish. The steaming method of cooking requires minimal oil, preserving the nutrients of the fish. The fish itself is a great source of lean protein and omega-3 fatty acids, and the chutney is packed with fresh herbs.
A single serving of Patra ni Machhi (one parcel, approx. 225g) contains an estimated 300-350 calories. The exact number can vary based on the type of fish and the amount of coconut used.
Store leftover parcels in an airtight container in the refrigerator for up to 2 days. To reheat, steam them for 5-7 minutes until warmed through. Avoid microwaving, as it can make the fish rubbery.