Shorshe Ilish
The quintessential Bengali delicacy, featuring prized Hilsa fish simmered in a sharp and pungent mustard seed gravy. This iconic dish is a celebration of flavors, best enjoyed with a plate of simple steamed rice.
For 4 servings
6 steps. 20 minutes total.
- 1
Step 1
- a.Marinate the Fish
- b.Gently wash the Hilsa fish pieces. Pat them dry.
- c.In a bowl, rub the fish pieces with 1/2 tsp of salt and 1/2 tsp of turmeric powder, ensuring they are evenly coated.
- d.Set aside to marinate for 15-20 minutes.
- 2
Step 2
- a.Prepare the Mustard Paste
- b.Soak the black mustard seeds, yellow mustard seeds, and poppy seeds in 1/4 cup of warm water for at least 20 minutes.
- c.Drain the water. Transfer the soaked seeds to a grinder jar.
- d.Add 4 green chilies and a pinch of salt (this prevents bitterness).
- e.Grind to a very smooth paste, adding a tablespoon of water at a time if needed. For an extra smooth gravy, you can strain the paste through a fine-mesh sieve.
- 3
Step 3
- a.Lightly Fry the Fish
- b.Heat the mustard oil in a wide pan or kadai over medium-high heat until it is fragrant and just begins to smoke.
- c.Carefully slide the marinated fish pieces into the hot oil. Be cautious of splattering.
- d.Shallow fry for just 1-2 minutes on each side until they turn a very light golden color. Do not over-fry, as Hilsa is delicate.
- e.Remove the fish from the pan and set aside on a plate.
- 4
Step 4
- a.Prepare the Gravy
- b.In the same oil, lower the heat to low-medium. Add the nigella seeds and let them splutter for about 30 seconds.
- c.Add the prepared mustard paste, the remaining 1/2 tsp of turmeric powder, and the whisked yogurt.
- d.Stir continuously on low heat for 2-3 minutes. The raw smell of the mustard should fade. Do not cook on high heat, as this can make the paste bitter and curdle the yogurt.
- e.Pour in 1 cup of warm water, add the remaining salt and optional sugar. Stir well and bring the gravy to a gentle simmer.
- 5
Step 5
- a.Simmer the Fish
- b.Gently place the fried fish pieces into the simmering gravy.
- c.Add the 2 slit green chilies for flavor and aroma.
- d.Cover the pan and let it cook on low heat for 5-7 minutes, until the fish is cooked through and you see oil separating at the edges of the gravy.
- e.Turn off the heat. Drizzle 1 tsp of raw mustard oil over the curry. This is key for the authentic pungent aroma.
- 6
Step 6
- a.Rest and Serve
- b.Let the Shorshe Ilish rest, covered, for 5-10 minutes. This allows the flavors to meld beautifully.
- c.Serve hot with a mound of plain steamed rice (gorom bhaat).
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1To avoid bitterness, grind the mustard seeds with a pinch of salt and green chilies, and never over-grind or cook the paste on high heat.
- 2Soaking the mustard seeds in warm water makes them easier to grind into a smooth paste.
- 3Hilsa is a very delicate fish with many fine bones. Handle it gently at all stages to prevent it from breaking.
- 4The final drizzle of raw mustard oil (kacha shorsher tel) is not optional; it is the signature aroma and flavor of the dish.
- 5For a richer gravy, you can add 1 tablespoon of grated coconut or cashew paste along with the mustard paste.
- 6Always use fresh, good-quality Hilsa for the best taste. The flavor of the dish depends heavily on the quality of the fish.
Adapt it for your goals.
Shorshe Ilish Bhapa (Steamed)
For a healthier version, skip the frying. Marinate the fish, coat it with the mustard paste mixture, place it in a tiffin box with the slit chilies and a drizzle of mustard oil, and steam for 15-20 minutes.
Doi IlishDoi Ilish
Increase the amount of yogurt to 1/2 cup and reduce the mustard seeds by half for a milder, creamier gravy that is less pungent.
With CoconutWith Coconut
Add 2-3 tablespoons of freshly grated coconut or coconut milk to the mustard paste. This adds a subtle sweetness and thickness to the gravy, balancing the sharpness of the mustard.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Hilsa fish is packed with Omega-3 fatty acids, which are crucial for maintaining cardiovascular health, reducing inflammation, and supporting brain function.
Anti-inflammatory Properties
Both mustard seeds and turmeric powder contain compounds like curcumin and selenium, which have potent anti-inflammatory effects that can help reduce the risk of chronic diseases.
Boosts Digestion
Mustard seeds are known to stimulate the production of digestive juices, aiding in better digestion and metabolism.
Frequently asked questions
One serving of Shorshe Ilish (approximately one piece of fish with gravy) contains around 350-450 calories, depending on the size of the fish steak and the amount of oil used. Hilsa is a fatty fish, which contributes to the calorie count but also provides healthy fats.