Mediterranean Diet Hilsha Fry

Elevate your seafood game with this Mediterranean Diet Hilsha Fry, a perfect blend of rich Bangladeshi tradition and the light, wholesome flavors of the Mediterranean cuisine. This recipe spotlights tender Hilsha fish steaks, marinated in a vibrant mix of olive oil, zesty lemon juice, aromatic garlic, fresh parsley, and a touch of oregano for an herby twist. Red chili flakes add just the right amount of heat, while capers lend a pop of briny goodness. Cooked to golden perfection in a skillet, these flavorful fish steaks are garnished with fresh lemon wedges for a bright, citrusy finish. Ready in just 35 minutes, this heart-healthy dish is perfect served alongside mixed greens or roasted vegetables for a complete Mediterranean-inspired meal. Whether you’re adhering to the Mediterranean diet or simply looking for a fresh way to enjoy Hilsha, this recipe is sure to delight your taste buds!

Nutriscore Rating: 56/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Hilsha fish steaks
• 4 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 3 cloves Garlic cloves
• 2 tablespoons Fresh parsley
• 1 teaspoon Dried oregano
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Red chili flakes
• 1 tablespoon Capers
• 4 wedges Lemon wedges

Directions

Step 1

Rinse the Hilsha fish steaks under cold water and pat them dry with a paper towel.

Step 2

In a small bowl, mix together olive oil, lemon juice, minced garlic, chopped parsley, oregano, salt, pepper, and red chili flakes to create a marinade.

Step 3

Place the fish steaks in a shallow dish and pour the marinade over them, ensuring they are well coated. Let the fish marinate at room temperature for about 15 minutes.

Step 4

Heat a large non-stick skillet over medium heat. Once hot, add the marinated fish steaks to the skillet, making sure not to overcrowd the pan.

Step 5

Cook the steaks for about 4-5 minutes on each side or until the fish is golden brown and cooked through. Avoid moving them too much to ensure a good sear.

Step 6

Remove the fish from the skillet and transfer them to a serving platter.

Step 7

Sprinkle the fish with capers and garnish with fresh lemon wedges to enhance the flavor.

Step 8

Serve hot, accompanied by a side of your choice such as a mixed greens salad or roasted vegetables.

Nutrition Facts

Serving size	551.3 grams (551.3g)

Amount per serving	% Daily Value*
Calories	1782

Total Fat 144.40g	185%
Saturated Fat 28.70g	144%
Polyunsaturated Fat 5.30g
Cholesterol 280mg	93%
Sodium 2850mg	124%
Total Carbohydrate 9.40g	3%
Dietary Fiber 2.30g	8%
Total Sugars 1.50g
Protein 105.40g	211%

Vitamin D 1800IU	9000%
Calcium 535mg	41%
Iron 8mg	43%
Potassium 1389mg	30%

*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: 73.9%

Protein: 24.0%

Carbs: 2.1%