Bengal’s Ilish Shorshe Bhapa: Flavors Of Bengal

Himani Bhandari

Himani Bhandari
Sep 2023

2 min read
Ilish Shorshe Bhapa

Cooking Time

40 minutes

Total Time

70 minutes

  • 4 Pieces of Hilsa fish (Ilish)
  • 3-4 Tbsp mustard oil
  • 1 Tsp turmeric powder
  • Salt, according to the taste
  • 3 Tbsp yellow mustard seeds
  • 2 Green chilies (adjust to your spice preference)
  • 2 Tbsp yogurt
  • 1 Tsp coconut sugar (optional, for balance)
  • 2-3 Green chilies, slit
  • Presenting the celebrated Ilish Shorshe Bhapa, a meal that goes beyond taste and tradition by fusing the greatest Bengali ingredients with a dash of health. Imagine a symphony of tastes that harmonizes indulgence with health, with tender Hilsa fish luxuriating in a zesty mustard and yogurt embrace. It’s more than simply a meal. It’s a gastronomic masterpiece that tantalizes the senses and enhances your quest for better health. Each bite cries out khub bhalo in this amazing fusion of tradition and wellness!

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    How To Make Ilish Shorshe Bhapa Recipe?

    Here are the quick and easy instructions to make this healthy recipe of ilish shorshe bhapa.

    1. Clean the Hilsa fish and dry it with the help of a paper towel.
    2. In a bowl mix 2 tablespoons of mustard oil, 1/2 teaspoon turmeric powder, and salt. Now coat the fish with this mixture. Leave this for 30 minutes.
    3. In a blender, mix yellow mustard seeds, green chilies, yogurt, turmeric powder, salt, and coconut sugar (if using). Blend until the mixture is smooth. If necessary, add a little water. (The sauce should be thick, yet pourable).
    4. Grease a heatproof bowl or thali (a stainless-steel plate with raised sides) with some mustard oil. Place the marinated Hilsa fish pieces in the thali in a single layer.
    5. Make sure to cover the fish properly, and drizzle the mustard sauce over it. Put the bowl in a steamer.
    6. Steam the fish for approximately 15 to 20 minutes of medium heat.
    7. In a small pan heat 1 tbsp of mustard oil. Add the mustard seeds and the chopped green chilies. Until the mustard seeds begin to sputter, fry them.
    8. Once the fish is ready, carefully remove it from the steamer’s bowl. Put the steaming fish on top of the heated seasoning. Let it sit for a few minutes.
    9. Serve the Ilish Shorshe Bhapa hot with steaming rice.

    Enjoy your homemade Ilish Shorshe Bhapa, a delicious and nutritious Bengali dish!

    Benefits Of Ilish Shorshe Bhapa

    These are the benefits you can get from the healthy ilish shorshe bhapa ingredients we have used in this amazing recipe.

    1. Rich in Omega-3 Fatty Acids: Ilish (Hilsa) fish is one of the good sources of omega-3-rich foods and is also known to enhance heart health by lowering inflammation and raising cholesterol levels.
    2. High-Quality Protein: Additionally, it’s a great source of high-quality protein, which helps support body tissue maintenance and repair. Additionally, eating meals high in protein can increase satiety, which can help people lose weight by consuming fewer calories overall.
    3. Low in Calories: Ilish Shorshe Bhapa is a better choice for people trying to control their weight since it has fewer calories than foods that are fried or have a lot of spice.
    4. Boosts Metabolism: Turmeric and green chillis, two of the spices used in mustard sauce, may speed up metabolism and therefore help with weight management.
    5. Balanced Nutrition: You will receive important nutrients without consuming too many calories thanks to the dish’s well-balanced protein, healthy fats, vitamins, and minerals.
    6. Satiety and Weight Loss: When consumed with a well-balanced meal, the protein, healthy fats, and fiber in this dish may help reduce hunger and support weight reduction attempts by promoting a sensation of fullness and pleasure.

    Nutritional Value

    These are the approximate nutritional values you can get with the recipe of ilish shorshe bhapa. Values may vary depending on the ingredients and quantity you are choosing.

    Nutrients                                           Value (Serving 115 G)
    Calories180-200 g
    Protein20-25 g
    Carbohydrates2-3 g
    Fiber1-2 g
    Fat8-10 g

    Other Recipes

    Here are the other healthy recipes you can try with fish, these are delicious and also can help you in your weight loss plans.

    Fish Taco Bowls With Green Cabbage Slaw

    Try this fish taco bowl consists of the softness of wheat tortillas, the tenderness of fish, and the sourness and crunchiness of green cabbage slaw dressing.

    Salmon Salad Recipe

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    Grilled Fish Recipe

    This grilled fish recipe is not only mouthwatering and tasty but also healthy which can aid you in your weight loss journey.

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    Frequently Asked Questions

    Is Ilish Shorshe Bhapa A Healthy Dish?

    Ilish Shorshe Bhapa is regarded as a nutritious and healthy meal. It includes Hilsa fish, a source of superior protein and omega-3 fatty acids. The sauce also contains mustard seeds, which have numerous health advantages. For a well-balanced diet, it’s crucial to keep an eye on the components and portion amounts, though.

    Can Ilish Shorshe Bhapa Aid In Weight Loss?

    Ilish Shorshe Bhapa’s high protein content and relatively low calorie count make it suitable for inclusion in a diet that promotes weight reduction. In fact, protein promotes satiety, keeps you feeling full, and may help you control your weight. Portion management is important, and it should be a component of a balanced diet.

    Can I Use Other Types Of Fish For This Recipe If I Can’t Find Hilsa?

    The main ingredient in this meal is hilsa (Ilish), however, you may instead use salmon or tilapia if you like. Also, just bear in mind that the length of time required to cook fish will depend on how thick the fillets are. Despite any little flavor differences, the meal will still be excellent.

    Is It Necessary To Marinate The Fish Before Making Ilish Shorshe Bhapa?

    It’s customary in this dish to marinate the fish, which gives the fish flavor. For the fish to taste better, it is advised to marinade it for at least 30 minutes. Although the flavor might not be as strong, you can shorten the marination time if you’re in a rush.

    Can We Eat Dairy Products And Fish Together In The Same Meal?

    Yes, you can eat dairy products and fish together in the same meal. While some dietary traditions advise against this combination, there is no scientific evidence to support such restrictions, and many cuisines include dishes that incorporate both dairy and fish.

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    This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The critical thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

    Eat Healthy, Live Healthy as well, and Enjoy a long happy life

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