Bhapa Ilish Patey
Serves 4
| Ingredients | |
|---|---|
| Hilsa Fish - 600 gms | Turmeric Powder - 1 1/2 tsp |
| Salt - to taste | Mustard Seed Paste - 40 gms |
| Green Chilli Paste - 20 gms | Green Chilli Slit - 4 nos |
| Cream - 25 ml | Mustard Oil - 75 gms |
Method
- Cut the hilsa fish into darnes and wash well in cold water.
- Apply turmeric and salt on the fish and set aside for 20 minutes.
- Blend together freshly ground fine mustard paste, green chilli paste, oil, cream and turmeric powder (1 tsp).
- Dip the pieces of marinated fish in this masala and put in the steaming casserole of the pressure cooker.
- Pour four cups of water in the cooker and bring to a boil.
- Adjust the steamer casserole and steam under simmering temperature for 8 minutes.
- Take off the fire and release the steam.
- Serve hot with boiled rice garnished with slit green chillies.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 695 | Carotene ( μg ) | 130.98 |
| Protein (g) | 35.35 | Vitamin C (mg) | 36.0 |
| Carbohydrate (g) | 9.22 | Mg (mg) | 6.8 |
| Fat (g) | 57.49 | Na (mg) | 78.0 |
| Fibre (g) | 0.35 | K (mg) | 274.5 |
| Minerals (g) | 4.12 | Mn (mg) | 0.29 |
| Calcium (mg) | 350.75 | Zn (mg) | 0.52 |
| Phosphorus (mg) | 496.0 | Cr (mg) | 0.007 |
| Iron (mg) | 4.26 | ||
Modification
Choose fish like white pomfret, ravas, mackerel etc Reduce the oil used for preparation.| Ingredients | |
|---|---|
| Lean Fish - 600 gms | Turmeric Powder - 1 1/2 tsp |
| Salt - to taste | Mustard Seed Paste - 40 gms |
| Green Chilli Paste - 20 gms | Green Chilli Slit - 4 nos |
| Cream - 25 ml | Mustard Oil - 30 gms |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 287 |
| Protein (g) | 26.8 |
| Carbohydrate (g) | 6.38 |
| Fat (g) | 17.1 |
| Fibre (g) | 0.26 |
| Minerals (g) | 2.86 |