West Bengal Recipes
 
Bhapa llish 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


MACRONUTRIENTS MICRONUTRIENTS
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 pomphret, 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