Serves 4

Ingredients
500 gms Hilsa fish (Cut into pieces and washed) 4 tsp of Mustard powder / grinded mustard seeds
3 green chillies 1 tsp chilli powder
3/4 tsp paanch-phoran 1 tsp turmeric powder
1/2 cup yoghurt 1/2 cup coriander leaves - finely chopped
4 tbsp cooking oil. (mustard oil preferable) Salt to taste

Method

  1. Take the yoghurt in a small bowl. Add mustard powder, turmeric, chilli powder & salt - mix it well.
  2. In a frying pan, heat oil, add paanch-phoran & green chillies.
  3. After a few seconds add the above mixture to it.
  4. Fry for 2 minutes till oil starts separating. Now put the fish pieces and add two cups of water.
  5. Boil in medium heat until the fish is cooked and the gravy is of desired consistency.
  6. Garnish with coriander leaves Serve with rice.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 517 Carotene ( μg ) 874.7
Protein (g) 29.16 Vitamin C (mg) 47.0
Carbohydrate (g) 6.09 Mg (mg) 14.1
Fat (g) 41.83 Na (mg) 76.3
Fibre (g) 0.5 K (mg) 277
Minerals (g) 3.39 Mn (mg) 0.24
Calcium (mg) 292.3 Zn (mg) 0.35
Phosphorus (mg) 408.5 Cr (mg) 0.006
Iron (mg) 3.39

Modification

Choose fish like white pomfret, ravas, mackerel etc. Reduce the amount of oil used for preparation
Ingredients
500 gms Lean fish (Cut into pieces and washed) 4 tsp of Mustard powder / grinded mustard seeds
3 green chillies 1 tsp chilli powder
3/4 tsp paanch-phoran 1 tsp turmeric powder
1/2 cup yoghurt 1/2 cup coriander leaves - finely chopped
3 tbsp cooking oil. (mustard oil preferable) Salt to taste
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 215
Protein (g) 23.16
Carbohydrate (g) 4.72
Fat (g) 15.46
Fibre (g) 0.5
Mineals (g) 2.51