Bengali Fish Bhapa

Bengali Fish Bhapa is a delectable steamed fish dish, infused with mustard and coconut flavors, making it rich in taste and nutrients. This high-protein delight is perfect for seafood lovers seeking a healthy yet authentic culinary experience.

Ingredients

• Fish fillets (preferably Hilsa or any firm white fish) - 300 grams
• Yellow mustard seeds - 2 tablespoons
• Black mustard seeds - 1 teaspoon
• Grated coconut - 3 tablespoons
• Green chilies - 2 (adjust to taste)
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Mustard oil - 2 tablespoons
• Fresh coriander leaves - for garnish
• Water - for steaming

Steps

1. Soak the yellow mustard seeds in water for about 30 minutes, then drain.
2. In a blender, combine the soaked yellow mustard seeds, black mustard seeds, grated coconut, green chilies, turmeric powder, and salt to make a smooth paste, adding a little water if necessary.
3. Rub the mustard paste over the fish fillets evenly and let it marinate for about 10 minutes.
4. Take a steaming plate and place the marinated fish fillets on it. Drizzle the mustard oil over the fish.
5. Fill a pot with water and bring it to a boil. Place the steaming plate with the fish over the pot, cover it, and steam for about 15-20 minutes until the fish is cooked through.
6. Once done, carefully remove the steaming plate and garnish the fish with fresh coriander leaves before serving.

Nutrition

• Calories: 300
• Protein: 30 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 700 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, promoting heart health and reducing inflammation.

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