Bengali Fish Paturi

Bengali Fish Paturi is a delectable dish featuring fish marinated in a blend of spices and mustard paste, wrapped in banana leaves, and steamed to perfection. This traditional preparation not only enhances the fish's flavor but also preserves its moisture, resulting in a succulent and aromatic meal.

Ingredients

• Fish fillets (such as Hilsa or any firm white fish) - 300 grams
• Mustard seeds - 2 tablespoons
• Poppy seeds - 1 tablespoon
• Green chilies - 3 (adjust to taste)
• Turmeric powder - 1 teaspoon
• Salt - 1 teaspoon (adjust to taste)
• Coconut (grated) - 2 tablespoons
• Mustard oil - 2 tablespoons
• Banana leaves - 2 large pieces (or aluminum foil if unavailable)
• Fresh coriander leaves - for garnish

Steps

1. Soak the mustard seeds and poppy seeds in water for about 30 minutes, then drain.
2. In a blender, combine the soaked mustard seeds, poppy seeds, green chilies, turmeric powder, and salt. Blend into a smooth paste, adding a little water if necessary.
3. In a bowl, mix the fish fillets with the mustard paste, grated coconut, and mustard oil. Ensure the fish is well-coated with the marinade. Allow it to marinate for at least 15 minutes.
4. While the fish is marinating, prepare the banana leaves by briefly passing them over an open flame or boiling water to make them pliable.
5. Take a piece of banana leaf, place a marinated fish fillet on it, and fold the leaf over the fish to create a parcel. Secure it with kitchen twine or toothpicks, if necessary. Repeat for the remaining fillets.
6. Place the fish parcels in a steamer and steam for about 20-25 minutes until the fish is cooked through and flaky.
7. Once done, carefully unwrap the parcels and serve hot, garnished with fresh coriander leaves.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 25 g
• Saturated Fat: 4 g
• Unsaturated Fat: 21 g
• Water: 0.2 L

Health Benefits

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

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