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A quintessential Odia delicacy where fish is marinated in a pungent mustard and garlic paste, wrapped in aromatic leaves, and slow-cooked on a pan. The leaves steam the fish to tender perfection while imparting a beautiful smoky 'poda' flavor.
Prepare the Mustard Paste
Marinate the Fish
Prepare Leaves and Wrap the Fish
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A quintessential Odia delicacy where fish is marinated in a pungent mustard and garlic paste, wrapped in aromatic leaves, and slow-cooked on a pan. The leaves steam the fish to tender perfection while imparting a beautiful smoky 'poda' flavor.
This odia recipe takes 50 minutes to prepare and yields 4 servings. At 323.67 calories per serving with 29.95g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Fish Parcels
Serve
This recipe works well with other firm fish like pomfret, mackerel, or even boneless fish fillets like basa or tilapia.
Finely chop some onion and tomato and mix it into the mustard paste before marinating the fish for added flavor and texture.
For an oil-free version, arrange the wrapped parcels on a baking tray and bake in a preheated oven at 200°C (400°F) for 20-25 minutes, flipping halfway through.
Traditionally, fresh turmeric leaves are also used for wrapping, which imparts a distinct, beautiful aroma. If available, they are an excellent alternative to banana leaves.
The fish used in this dish is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation, supporting a healthy heart.
Fish provides high-quality, lean protein that is essential for building and repairing tissues, muscle development, and overall body function.
Ingredients like mustard seeds, turmeric, ginger, and garlic are known for their powerful anti-inflammatory and antioxidant properties, which help combat oxidative stress in the body.
Yes, it is a very healthy dish. The fish is rich in protein and omega-3 fatty acids. The cooking method involves steaming inside the leaf with minimal oil, making it much healthier than deep-fried fish preparations. Spices like mustard, turmeric, and garlic also offer various health benefits.
One serving of Patra Poda Machha (approximately 155g) contains around 300-320 calories. The exact count can vary based on the type of fish and the amount of oil used.
Traditionally, freshwater fish like Rohu (Rohi) or Catla (Bhakura) are used. However, any firm-fleshed fish works well. You can use sea bass (Bhetki), pomfret, or even mackerel.
The banana leaf is crucial for the authentic smoky aroma and flavor. However, if you cannot find them, you can use parchment paper or aluminum foil as a substitute. Note that you will miss the characteristic flavor imparted by the leaf.
After about 20-25 minutes of cooking (10-12 minutes per side), the fish should be cooked. The leaf will be significantly charred and fragrant. The fish inside will be opaque and flake easily when tested with a fork.
Bitterness in mustard paste can be caused by over-grinding or using old mustard seeds. To prevent this, soak the seeds in warm water before grinding and grind them with minimal water for a short duration until just smooth.