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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.
Marinate the Fish
Prepare the Mustard Paste
Lightly Fry the Fish
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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.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 485.15 calories per serving with 31.49g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Gravy
Simmer the Fish
Rest and Serve
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.
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.
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.
Hilsa fish is packed with Omega-3 fatty acids, which are crucial for maintaining cardiovascular health, reducing inflammation, and supporting brain function.
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.
Mustard seeds are known to stimulate the production of digestive juices, aiding in better digestion and metabolism.
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.
Yes, in moderation. Hilsa fish is an excellent source of Omega-3 fatty acids, which are beneficial for heart and brain health. Mustard seeds have anti-inflammatory properties. However, the dish uses a significant amount of mustard oil, so it's best enjoyed as part of a balanced diet.
Mustard paste can become bitter for two main reasons: over-grinding or overheating. Grind the seeds in short bursts, not continuously, and always cook the paste on low heat. Adding a pinch of salt and green chilies while grinding also helps prevent bitterness.
While Hilsa is traditional, you can make this curry with other firm, oily fish. Rohu (Rui), Catla, Bhetki, or even mackerel and salmon can be good substitutes, though the authentic flavor profile will be different.
Yes, you can. Poppy seeds (posto) are traditionally used to add thickness and a subtle nutty flavor to the gravy. If you don't have them, you can skip them or add a tablespoon of cashew paste for a similar creamy texture.
It is best to use freshly ground mustard paste for the most vibrant flavor and to minimize bitterness. If you must prepare it in advance, store it in an airtight container in the refrigerator for no more than a day.