Fish Paturi

Fish Paturi is a delightful Bengali dish where marinated fish is wrapped in banana leaves and steamed, resulting in a flavorful and aromatic seafood experience. This gluten-free recipe highlights the use of mustard paste and spices, making it a healthy and delicious meal option.

Ingredients

• Fish fillets (such as pomfret or hilsa) - 300 grams
• Mustard seeds - 2 tablespoons
• Coconut (grated) - 2 tablespoons
• Green chilies - 2-3 (adjust to taste)
• Turmeric powder - 1 teaspoon
• Salt - 1 teaspoon (to taste)
• Mustard oil - 2 tablespoons
• Banana leaves - 2 large pieces (for wrapping)
• Fresh coriander leaves - a handful (for garnish)

Steps

1. Soak mustard seeds in water for about 15-20 minutes, then drain and grind them with green chilies and a pinch of salt to form a smooth paste.
2. In a bowl, mix the mustard paste with grated coconut, turmeric powder, and mustard oil to create a marinade.
3. Coat the fish fillets with the marinade, ensuring they are well covered. Set aside for 15 minutes to absorb the flavors.
4. While the fish is marinating, prepare the banana leaves by gently heating them over an open flame for a few seconds on each side until they become pliable.
5. Place each marinated fish fillet on a piece of banana leaf, fold the leaf over to enclose the fish, and secure it with a toothpick or kitchen twine.
6. Steam the wrapped fish in a steamer or a large pot with a lid for about 20-25 minutes.
7. Once cooked, carefully unwrap the banana leaves and garnish the fish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 500 mg
• Cholesterol: 80 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 which are beneficial for heart health.
• Contains antioxidants and anti-inflammatory properties from mustard and coconut.

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