Sorshe Ilish

Sorshe Ilish is a quintessential Bengali dish featuring hilsa fish marinated in a mustard paste, offering a bold and flavorful experience. This gluten-free delicacy is perfect for a midnight feast, combining the richness of fish with the pungency of mustard.

Ingredients

• Hilsa fish - 300 grams, cut into steaks
• Yellow mustard seeds - 2 tablespoons
• Black mustard seeds - 1 tablespoon
• Green chilies - 3, chopped
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Mustard oil - 3 tablespoons
• Water - 100 ml

Steps

1. Soak the yellow mustard seeds in water for about 15 minutes, then drain and blend with the black mustard seeds, green chilies, turmeric powder, and a pinch of salt to form a smooth paste.
2. Marinate the hilsa fish steaks with the mustard paste, ensuring they are well coated. Let them sit for 10 minutes.
3. In a pan, heat the mustard oil on medium heat until it’s hot. Carefully add the marinated fish steaks and sear for 2-3 minutes on each side until slightly browned.
4. Add water to the pan, cover it, and let the fish cook on low heat for about 10-12 minutes until the fish is cooked through and the flavors meld.
5. Remove from heat, let it rest for a few minutes, and serve hot with steamed rice.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 5 g
• Fiber: 1 g
• Sugar: 0 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 35 g
• Saturated Fat: 5 g
• Unsaturated Fat: 30 g
• Water: 0.1 L

Health Benefits

• Rich in Omega-3 fatty acids, which are beneficial for heart health.
• High in protein, supporting muscle growth and repair.

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