Bengali Hilsa Fish Curry

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A celebrated dish from Bangladesh, this Bengali hilsa fish curry features the prized ilish fish simmered in a delicate mustard and nigella sauce. The curry is light, fragrant, and lets the naturally rich, oily flesh of the hilsa shine through with minimal spices.

Nutrition Facts

Per serving (estimated)

• 380 kcalCalories
• 28 gFat
• 5 gSaturated Fat
• 8 gCarbs
• 2 gFiber
• 4 gSugar
• 24 gProtein
• 920 mgSodium
• 520 mgPotassium
• 180 mgCalcium
• 2 mgIron
• 15 mgVitamin C
• 80 mcgVitamin A

Ingredients

For the fish

• 4 hilsa fish steaks, about 600 g total
• 1 tsp turmeric powder
• 1 tsp salt

For the curry

• 3 tbsp mustard oil
• 1 tsp nigella seeds (kalonji)
• 1 large onion, thinly sliced
• 1 tsp ginger paste
• 2 green chilies, slit lengthwise
• 2 tomatoes, finely chopped
• 1 tsp turmeric powder
• 2 tsp yellow mustard paste
• 1.5 tsp salt, or to taste
• 1.5 cups water
• 2 tbsp fresh coriander leaves, chopped

Directions

1. Rinse the hilsa steaks under cold water and pat them dry with paper towels. Rub each piece evenly with the turmeric and salt, then set aside to marinate for 10 minutes.
2. Heat the mustard oil in a heavy pan over medium-high heat until it just begins to smoke, then reduce the heat to medium. Gently place the fish steaks in the pan and fry for about 2 minutes per side until lightly golden. Remove and set aside on a plate.
3. In the same pan with the remaining oil, add the nigella seeds and let them sizzle for about 20 seconds until fragrant.
4. Add the sliced onion and sauté for 4 to 5 minutes until soft and lightly golden at the edges.
5. Stir in the ginger paste and slit green chilies and cook for 1 minute, then add the chopped tomatoes, turmeric, and mustard paste. Cook for 3 to 4 minutes, pressing the tomatoes with the back of a spoon until they break down into a thick sauce.
6. Pour in the water and salt, bring the curry to a gentle boil, and simmer for 3 minutes so the flavors can meld.
7. Carefully slide the fried hilsa steaks into the simmering curry. Spoon some of the sauce over the fish, cover, and cook on low heat for 6 to 8 minutes until the fish is just opaque and flakes easily.
8. Uncover and simmer for another minute to slightly thicken the gravy. Taste and adjust the salt.
9. Sprinkle with chopped coriander leaves and serve hot with steamed white rice.

Cook’s Notes

• Mustard oil is essential for authentic flavor; heat it until it smokes to remove its raw bitterness and mellow it out.
• Avoid overcooking the hilsa as it has very delicate flesh that flakes apart easily. Gentle simmering is key.
• If hilsa is unavailable, you can substitute with shad or another oily river fish, though the flavor will differ.
• For a richer gravy, mash a small boiled potato into the sauce before adding the fish back in; this is a popular Bengali trick.
• Always serve Bengali hilsa curry with plain steamed rice to balance the mustard heat and oily richness.

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