West Bengal Recipes
 
Lau Saag llish  
   
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

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
MACRONUTRIENTS MICRONUTRIENTS
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 pomphret, 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