Bengali Shorshe Ilish

Bengali Shorshe Ilish is a traditional Bengali dish featuring hilsa fish cooked in a rich mustard sauce, delivering a delightful blend of spice and creaminess. This gluten-free meal is perfect for seafood lovers seeking an authentic taste of Indian cuisine.

Ingredients

• Hilsa fish - 300 grams
• Mustard seeds - 2 tablespoons
• Poppy seeds - 1 tablespoon
• Green chilies - 3 (adjust to taste)
• Turmeric powder - 1 teaspoon
• Mustard oil - 3 tablespoons
• Salt - to taste
• Water - 200 ml

Steps

1. Soak the mustard seeds and poppy seeds in water for about 15-20 minutes.
2. In a blender, combine the soaked mustard seeds, poppy seeds, green chilies, and a little water to make a smooth paste.
3. Clean and cut the hilsa fish into pieces. Rub turmeric and salt over the fish pieces and let it marinate for 10 minutes.
4. Heat mustard oil in a pan until it starts to smoke. Reduce the heat and carefully add the marinated fish pieces, frying them lightly for 2-3 minutes on each side. Remove the fish and set aside.
5. In the same pan, add the mustard-poppy seed paste, turmeric powder, and salt to taste. Cook for about 5 minutes on medium heat, stirring occasionally.
6. Add water to the pan to adjust the consistency of the sauce and bring it to a boil.
7. Gently place the fried fish pieces into the sauce, cover the pan, and simmer for another 5-7 minutes until the fish is cooked through.
8. Serve hot with steamed rice.

Nutrition

• Calories: 420
• Protein: 30 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 700 mg
• Cholesterol: 80 mg
• Total Fat: 30 g
• Saturated Fat: 4 g
• Unsaturated Fat: 26 g
• Water: 0.2 L

Health Benefits

• Rich in Omega-3 fatty acids, promoting heart health.
• Contains antioxidants from mustard and poppy seeds, supporting overall health.

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