Bengali Bhapa Ilish

Bengali Bhapa Ilish is a traditional steamed fish dish that showcases the delicate flavors of hilsa fish with a rich mustard and coconut paste, perfect for a brunch. This vegetarian version substitutes fish with eggplant, offering a unique twist while maintaining the essence of the original recipe.

Ingredients

• Eggplant - 200 grams
• Mustard seeds - 2 tablespoons
• Coconut (grated) - 3 tablespoons
• Green chilies - 2
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Mustard oil - 1 tablespoon
• Water - 1/2 cup
• Fresh coriander leaves - for garnish

Steps

1. Soak the mustard seeds in warm water for 15 minutes, then drain and blend them with grated coconut, green chilies, turmeric powder, and a pinch of salt to make a smooth paste.
2. Cut the eggplant into thick slices and sprinkle with salt. Let it sit for 10 minutes, then rinse and pat dry.
3. In a steaming dish, layer the eggplant slices and spread the mustard-coconut paste evenly over them.
4. Drizzle mustard oil on top and add water to the steaming pot.
5. Place the dish in the steamer and steam for about 20 minutes or until the eggplant is tender.
6. Remove from the steamer, garnish with fresh coriander leaves, and serve hot with steamed rice.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.1 L

Health Benefits

• Rich in antioxidants and vitamins from eggplant.
• Mustard seeds provide healthy fats and may aid in digestion.

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