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A classic Assamese dish where boiled and mashed fish is mixed with pungent mustard oil and aromatics, then wrapped and steamed in fragrant turmeric leaves. A simple, rustic, and incredibly flavorful preparation.
For 4 servings
Boil the Fish
Debone and Mash the Fish
Prepare the Pitika Mixture
A classic Assamese dish where boiled and mashed fish is mixed with pungent mustard oil and aromatics, then wrapped and steamed in fragrant turmeric leaves. A simple, rustic, and incredibly flavorful preparation.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 306.7 calories per serving with 26.29g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Wrap the Parcels
Steam the Pitika
Serve
Use other freshwater fish like Catla or Bhokua. For a boneless option, use fillets like basa or tilapia, though the traditional flavor comes from bone-in river fish.
Add a tablespoon of finely chopped mint leaves or the tender leaves of sawtooth coriander (maan dhaniya) for a different aromatic profile.
Instead of steaming, you can roast the parcels on a hot tawa (griddle) over low heat, turning occasionally, for about 10-12 minutes until the leaf is charred in spots. This imparts a lovely smoky flavor.
Create a vegetarian pitika using boiled and mashed potatoes (Aloo Pitika) or roasted and mashed eggplant (Bengena Pitika) with the same aromatics and wrapping method.
Rohu fish is an excellent source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting a healthy cardiovascular system.
This dish provides high-quality lean protein from the fish, essential for muscle repair, growth, and overall body function without adding excess saturated fat.
Turmeric leaves, ginger, and garlic contain powerful natural anti-inflammatory compounds that can help combat chronic inflammation and boost the immune system.
Ginger and garlic are well-known for their digestive benefits, helping to soothe the stomach and improve gut health. The simple, steamed preparation makes it easy to digest.
Masor Pitika is a traditional Assamese dish that translates to 'mashed fish'. It's a rustic preparation where fish is boiled or roasted, deboned, and then mashed with raw mustard oil, onion, chilies, and herbs. Wrapping and steaming it in turmeric leaves ('Tora Paatot Diya') is a special variation that adds immense aroma and flavor.
Yes, it is a very healthy dish. It's rich in lean protein and Omega-3 fatty acids from the fish. The steaming method of cooking uses minimal oil and preserves nutrients. The aromatics like ginger, garlic, and turmeric leaves also offer anti-inflammatory benefits.
A single serving (one parcel) of this Masor Pitika contains approximately 245-260 calories. The majority of calories come from the fish protein and the healthy fats in the mustard oil.
Absolutely. While Rohu is traditional, any local freshwater fish works well. You can also use boneless fillets like tilapia or cod for convenience, but the flavor and texture will be slightly different from the traditional version.
If you cannot find fresh turmeric leaves, banana leaves are the best substitute. They will impart their own subtle, sweet aroma. If neither is available, you can steam the pitika in foil parcels, but you will miss the unique fragrance from the leaves.
Store any leftover pitika in an airtight container in the refrigerator for up to 2 days. It's best to keep it inside the turmeric leaf wrapping to retain moisture and flavor. Reheat by steaming for a few minutes or gently warming in a pan.
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