West Bengal Recipes
 
Doi llish

  
   
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 yogurt 1/2 cup coriander leaves - finely
chopped

4 tbsp cooking oil. (mustard oil preferable) Salt to taste

Method
Take the yogurt in a small bowl. Add mustard powder, turmeric, chilly 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

MACRONUTRIENTS MICRONUTRIENTS
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 yogurt

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