Lau Saag Ilish
Serves 4
| Ingredients | |
|---|---|
| 6 piece hilsa fish (ilish machh) | 1 bunch bottle gourd vine (lau saag) |
| 4 tsp mustard | 1 tsp turmeric powder |
| 1 tbs Oil | Salt to taste |
| 1 ts ground cumin | 3/4 cup cooking oil |
Method
- Wash and clean the fish. Marinate with salt and turmeric powder for 30 minutes.
- Clean and wash bottle gourd vine. Separate the stem from the leaves.
- Cut the stem into pieces. Grind mustard to a paste in a blender. Arrange some leaves on a dish.
- Apply mustard paste, salt and mustard oil on the fish pieces. Place over the leaves in the dish.
- Arrange cut stems and remaining leaves on top. Sprinkle mustard oil on top.
- Put about 1½ cup water in a pressure cooker. Place the dish in the cooker, such that the dish is half immersed in water.
- Pressure cook for 1 whistle. Serve hot with rice.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 495 | Carotene ( μg ) | 7.2 |
| Protein (g) | 35.14 | Vitamin C (mg) | 36.0 |
| Carbohydrate (g) | 9.35 | Mg (mg) | 0.0 |
| Fat (g) | 35.27 | Na (mg) | 78 |
| Fibre (g) | 0.9 | K (mg) | 274.5 |
| Minerals (g) | 4.57 | Mn (mg) | 0.13 |
| Calcium (mg) | 344.5 | Zn (mg) | 0.24 |
| Phosphorus (mg) | 491.88 | Cr (mg) | 0.0 |
| Iron (mg) | 3.55 | ||
Modification
Choose fish like white pomfret, ravas, mackerel etc. Reduce the oil used for preparation.| Ingredients | |
|---|---|
| 6 piece Lean fish (ilish machh) | 1 bunch bottle gourd vine (lau saag) |
| 4 tsp mustard | 1 tsp turmeric powder |
| Salt to taste | |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 216 |
| Protein (g) | 27.94 |
| Carbohydrate (g) | 7.7 |
| Fat (g) | 8.12 |
| Fibre (g) | 0.9 |
| Minerals (g) | 3.52 |