Heart-Healthy Hilsha Fry

Elevate your seafood experience with our Heart-Healthy Hilsha Fry, a guilt-free twist on a classic favorite. This dish features succulent hilsha fish steaks marinated in a zesty blend of lemon juice, turmeric, and aromatic spices like coriander and cumin, ensuring a burst of flavor in every bite. Gently pan-fried in heart-smart olive oil, the hilsha achieves a perfectly golden crust while maintaining its tender, flaky texture. Garnished with vibrant fresh coriander and spicy green chilies, this recipe is as visually appealing as it is nutritious. Ready in just 35 minutes, it’s the ideal centerpiece for a wholesome meal when paired with steamed brown rice or a crisp green salad. Perfect for seafood lovers seeking a healthy and delicious option, this recipe is a must-try for your next family dinner!

Nutriscore Rating: 56/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 steaks Hilsha fish
• 2 tablespoons Lemon juice
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 teaspoon Garlic paste
• 1 teaspoon Ginger paste
• 2 tablespoons Olive oil
• 2 tablespoons Fresh coriander leaves
• 2 whole Green chilies

Directions

Step 1

Rinse the hilsha steaks under cold water and pat dry with paper towels.

Step 2

In a bowl, combine lemon juice, turmeric powder, red chili powder, coriander powder, cumin, salt, black pepper, garlic paste, and ginger paste to form a marinade.

Step 3

Coat the hilsha steaks well with the marinade, ensuring all sides are covered. Allow them to marinate for at least 15 minutes.

Step 4

Heat olive oil in a non-stick frying pan over medium heat.

Step 5

Place the marinated hilsha steaks into the pan, ensuring they are not overcrowded. Fry for about 7 minutes on one side.

Step 6

Gently flip the steaks using a spatula and continue frying for another 5 minutes, or until the fish is cooked through and golden brown on both sides.

Step 7

Remove the fried hilsha from the pan and place them on a plate lined with paper towels to drain excess oil.

Step 8

Garnish the fish with freshly chopped coriander leaves and green chilies slit lengthwise.

Step 9

Serve hot with steamed brown rice or a light salad for a complete heart-healthy meal.

Nutrition Facts

Serving size	211.6 grams (211.6g)

Amount per serving	% Daily Value*
Calories	634

Total Fat 51.10g	66%
Saturated Fat 9.50g	48%
Polyunsaturated Fat 2.70g
Cholesterol 70mg	23%
Sodium 1560mg	68%
Total Carbohydrate 15.10g	5%
Dietary Fiber 3.40g	12%
Total Sugars 2.60g
Protein 28.70g	57%

Vitamin D 200IU	1000%
Calcium 108mg	8%
Iron 5mg	29%
Potassium 695mg	15%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 72.4%

Protein: 18.1%

Carbs: 9.5%