West Bengal Recipes
 

Hilsa Pulao

 
   
Serves 5

Ingredients
Basmati Rice 500  Grams

Onion  2

Garlic Paste 2  Teaspn

Cardamom 4

Bay leaves 3

Salt to taste

Black Pepper 6  Nos

Curd  4 Tblspn
Hilsa 1  Kgs Ginger paste 2  Teaspn
Cloves 4 Cinnamon  2  Inch
Milk  2  Cup Sugar to taste
Ghee 3  Tblspn  

Method

Cut the hilsa into 12 pieces. Grind ginger, garlic, onion, little salt with 100 gms. curd. Marinate the fish for 1 hour. Heat ghee in a pan. Add whole garam masala & fry. Add fish with marination. Fry well by adding water. Take out fish in a separate dish. Add rice in the same greavy & fry. Add water, sugar, salt & milk. Cover & cook till almost done. In a separate vessel lay rice & fish layers alternately & cover with whipped curd. Bake in a preheated oven(150# 176 C) for 15 minutes.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 1028 Carotene ( μg ) 343.94
Protein (g) 52.47 Vitamin C (mg) 51.12
Carbohydrate (g) 91.17 Mg  (mg) 102.72
Fat (g) 50.46 Na  (mg) 137.84
Fibre (g) 0.38 K  (mg) 463.0
Minerals (g) 5.54 Mn  (mg) 0.75
Calcium  (mg) 446.5 Zn  (mg) 1.56
Phosphorus  (mg) 784.58 Cr  (mg) 0.007
Iron  (mg) 5.22    

Modification
Choose fish like white pomfret, ravas, mackerel etc.
Reduce the amount of oil and ghee used for preparation

Ingredients
Basmati Rice 500  Grams

Onion  2

Garlic Paste 2  Teaspn

Cardamom 4

Bay leaves 3

Salt to taste

Black Pepper 6  Nos

Curd  4 Tblspn
Hilsa 1  Kgs Ginger paste 2  Teaspn
Cloves 4 Cinnamon  2  Inch
Milk  2  Cup Sugar to taste
Ghee 3  Tblspn  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 656
Protein (g) 42.87
Carbohydrate (g) 88.97
Fat (g) 14.26
Fibre (g) 0.38
Minerals (g) 4.14