Doi Ilish
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
- Take the yoghurt in a small bowl. Add mustard powder, turmeric, chilli powder & salt - mix it well.
- In a frying pan, heat oil, add paanch-phoran & green chillies.
- After a few seconds add the above mixture to it.
- Fry for 2 minutes till oil starts separating. Now put the fish pieces and add two cups of water.
- Boil in medium heat until the fish is cooked and the gravy is of desired consistency.
- Garnish with coriander leaves Serve with rice.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| 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 |
| Minerals (g) | 2.51 |