Allergens in Ilish Bhapa: fish, mustard.
Ingredients
Quantities for 4.
- 6 pieces bone-in hilsa, about 700g Fishrohu works, but ilish is the point of the dish
- 3 tbsp Mustard Seedssoaked, then ground with the soaking water
- 6, four for the paste and two whole Green Chilli
- 1 tsp Turmeric
- to taste Salt
- 1/4 tsp Sugarkeeps the mustard from turning harshoptional
- 5 tbsp Mustard Oil
- 2 tbsp, freshly grated Coconutsome homes add it, some do notoptional
- 3 tbsp for the paste, plus water for the steamer Water
Cookware
stovetop, steamer, blender
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Soak the mustard seeds for 20 minutes in warm water with one green chilli and a good pinch of salt, then grind to a fine paste with 3 tbsp of that water. Grinding mustard dry, or grinding it too long, makes it bitter.
- Rinse the hilsa once and pat it dry. Do not wash it under running water for long, and do not scale it hard: its oil is its flavour.
- Rub the fish with the turmeric and salt and leave it 15 minutes while you set up the steamer.
- You need a tight-lidded steel tiffin box or a heatproof bowl with foil, sitting in a covered pan of simmering water.
Method
- Grind the soaked mustard seeds with four green chillies, the sugar and 3 tbsp of the soaking water to a smooth, pourable paste.Strain the paste through a coarse sieve if you dislike the husk; it costs you nothing in flavour.
- Mix the paste with the coconut, 4 tbsp of the mustard oil, the remaining turmeric and salt to taste.
- Turn the fish pieces gently in this mixture until each is fully coated, and let them sit 10 minutes.
- Lay the fish in a single layer in the tiffin box, pour over any leftover paste and tuck in the two whole green chillies.A single layer only. Stacked pieces steam unevenly and the bottom ones overcook.
- Spoon the last tablespoon of raw mustard oil over the top and close the lid tightly.
- Set the box in a pan with water coming a third of the way up its sides, cover the pan, and steam on medium for 20 to 22 minutes.Keep the water at a steady simmer, not a rolling boil, which rattles the box and breaks the fish.
- Turn off the heat and leave the box closed for a further 5 minutes.
- Open carefully, away from your face, and serve with hot plain rice, spooning the mustard oil from the box over each portion.
Safe temperatures: Fish is done at 63°C / 145°F, or when it turns opaque and flakes easily. Reheat leftovers to 74°C / 165°F. FoodSafety.gov
Storage
Eat the same day. It keeps 24 hours refrigerated but the mustard sharpens overnight; reheat by steaming the closed box again for 5 minutes rather than in a pan.
Nutrition Good estimate
One serving of Ilish Bhapa (213 g) is about 395 calories, or 186 calories per 100 g.
High protein: 37 g a serving, 38% of the calories
| Per serving213 g | Per 100 g | |
|---|---|---|
| Calories | 395 kcal | 186 kcal |
| Protein | 37.2 g | 18 g |
| Carbohydrate | 3.9 g | 2 g |
| of which sugars | 1.5 g | 1 g |
| Fibre | 1.5 g | 1 g |
| Fat | 25.3 g | 12 g |
| of which saturated | 5.0 g | 2 g |
| of which unsaturated | 17.9 g | 8 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Estimated from raw ingredients using USDA FoodData Central.
More like this: Gluten-free Indian recipes · Dairy-free Indian recipes · No onion no garlic recipes · Bengali recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.