Allergens in Shorshe Ilish: fish, mustard.
Ingredients
Quantities for 4.
- 6 pieces hilsa Fishany oily river fish; do not skin it
- 4 tbsp, half yellow half black Mustard Seeds
- 6, whole Green Chilli
- 1 tsp Turmeric
- 1/2 tsp Nigellaoptional
- 6 tbsp Mustard Oilnot negotiable here
- to taste Salt
Cookware
stovetop, 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
- Mustard turns bitter if the paste is ground hot or too long. Soak the seeds, add a green chilli and a pinch of salt, and grind in short bursts.
- Hilsa is full of fine bones and is eaten carefully rather than filleted. Do not substitute a boneless fillet and expect the same dish.
Method
- Soak the mustard seeds 20 minutes in warm water, then grind with 2 green chillies and a pinch of salt to a smooth paste. Strain if you want it silky.Short bursts. Overgrinding is what makes mustard bitter.
- Rub the fish with turmeric and salt and rest 10 minutes.
- Heat the mustard oil until it just smokes, then take it off the heat for a moment. This removes the raw pungency.
- Return to low heat, add the nigella, then the mustard paste thinned with half a cup of water, the remaining chillies and salt. Simmer 3 minutes.Do not brown the paste; this is a raw mustard sauce, not a bhuna.
- Slide in the fish in a single layer, spoon the sauce over, cover and cook 8 minutes. Do not stir, shake the pan.
- Finish with a tablespoon of raw mustard oil poured over, and rest 5 minutes before serving with plain rice.
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. Hilsa firms unpleasantly on reheating and mustard sauces turn bitter overnight. Do not freeze.
Nutrition Good estimate
One serving of Shorshe Ilish (333 g) is about 536 calories, or 161 calories per 100 g.
High protein: 62 g a serving, 46% of the calories
| Per serving333 g | Per 100 g | |
|---|---|---|
| Calories | 536 kcal | 161 kcal |
| Protein | 62.2 g | 19 g |
| Carbohydrate | 3.1 g | 1 g |
| of which sugars | 0.8 g | 0 g |
| Fibre | 1.2 g | 0 g |
| Fat | 29.3 g | 9 g |
| of which saturated | 3.6 g | 1 g |
| of which unsaturated | 22.6 g | 7 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.