Recipes · Bangladeshi · Main Courses
Shorshe Ilish (Bengali Mustard Fish Curry)
One serving has 536 kcal and 32 g protein, and at least a fifth of a woman's daily need of selenium (158%), niacin (107%), phosphorus (81%), pyridoxine (58%), vitamin D (D2 + D3) (54%) and riboflavin (41%). Ready in 45 minutes.
- Preparation: 25 min
- Cooking: 20 min
- Makes: 1 serving (236 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish, mustard
Ingredients
- 170 g Shad, raw
- 12 g Mustard seeds
- 15 g Mustard oil
- 1.5 g Turmeric
- 6 g Chili peppers, green, raw
- 1.5 g Salt
- 30 g Water
Method
- Soak the mustard seeds in warm water 20 minutes, then grind with the green chilies and a splash of water into a smooth paste.
- Rub the fish steaks with the turmeric and a little of the salt.
- Heat the mustard oil in a wide pan until it just shimmers, then lower the heat and stir in the mustard paste, remaining salt and the water; simmer 3-4 minutes.
- Lay the fish steaks into the sauce in a single layer, cover and simmer gently 8-10 minutes, turning once, until the fish is just cooked through and flakes easily.
- Serve hot with the mustard sauce spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 536 kcal | 25% |
| Carbohydrates | 5 g | |
| Water | 152 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 32.2 g | 67% |
| Tryptophan | 0.36 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.6 g | |
| Lysine | 2.9 g | |
| Methionine | 0.91 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.96 g | |
| Fat | 42.8 g | |
| Monounsaturated | 21.3 g | |
| Polyunsaturated | 10 g | |
| Docosahexaenoic Acid (DHA) | 2.3 g | |
| Eicosapentaenoic Acid (EPA) | 1.9 g | |
| Omega-6 | 3.4 g | |
| Saturated | 7.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 128 mg | |
| Calcium | 117 mg | 12% |
| Copper | 0.22 mg | 24% |
| Iron | 3.7 mg | 20% |
| Magnesium | 100 mg | 32% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 569 mg | 81% |
| Potassium | 793 mg | 17% |
| Selenium | 87.2 µg | 158% |
| Sodium | 672 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 14.9 mg | 107% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.75 mg | 58% |
| Folate (vitamin B9) | 46.6 µg | 12% |
| Cobalamin (vitamin B12) | 0.26 µg | 11% |
| Choline | 142 mg | 33% |
| Vitamin A | 58.2 µg | 8% |
| Vitamin C | 15.4 mg | 21% |
| Vitamin D (D2 + D3) | 323 IU | 54% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 1.9 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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