Bengali Shorshe Ilish

Bengali shorshe ilish is one of Bangladesh’s signature fish dishes: oily hilsa steaks are gently cooked in a pungent mustard sauce with green chilies and nigella seeds. It is simple, vivid, and designed to be eaten with rice.

Blend the soaked mustard, briefly sear the fish, then simmer the steaks gently in the sauce so they stay moist and the mustard remains rounded.

Keep the heat low once the mustard sauce is added; a gentle simmer gives the cleanest flavor.

Serving Suggestions

Serve hot with plain steamed rice so the mustard sauce can soak in.

Recipe Notes

Eat the dish fresh. Refrigerate leftovers for up to one day and reheat gently without boiling.

Bengali Shorshe Ilish

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Hilsa fish gently simmered in a bright Bengali mustard sauce with green chilies and nigella seeds.

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Prep Time 20 minutes mins

Cook Time 20 minutes mins

Total Time 40 minutes mins

Servings: 6 servings

Course: Main Course

Cuisine: Bangladeshi

Calories: 450

Ingredients Equipment Method Nutrition Notes

Ingredients

 

US CustomaryMetric

 

1x2x3x?

Mustard Sauce

• 2 tbsp yellow mustard seeds soaked in warm water for 15 minutes
• 1 tbsp black mustard seeds soaked with the yellow mustard
• 1/2 cup water for blending
• 1/2 tsp turmeric
• 1 tsp salt

Fish and Curry

• 1 1/2 lb hilsa steaks or another firm oily fish cut into steaks
• 1/2 tsp turmeric for the fish
• 1 tsp salt for the fish
• 3 tbsp mustard oil
• 1 tsp nigella seeds
• 4 whole green chilies slit lengthwise
• 2 cups steamed white rice for serving

Equipment

• Wide shallow skillet
• Blender or mortar
• Chef’s knife
• Rice cooker or saucepan

Method

 

Blend the Mustard:

1. Drain the soaked mustard seeds. Blend them with the water, turmeric, and salt until mostly smooth, leaving a little natural texture. Set aside.

Season and Sear the Fish:

1. Rub the fish with the turmeric and salt. Heat 1 tablespoon of mustard oil in a wide skillet and sear the fish for 1 minute per side. Transfer to a plate.

Cook the Mustard Curry:

1. Add the remaining mustard oil and the nigella seeds. When they sizzle, pour in the mustard mixture and cook for 2 minutes.
2. Add the green chilies and 1/2 cup water. Bring to a gentle simmer.

Finish:

1. Nestle the fish into the sauce. Cover and simmer gently for 8 to 10 minutes, turning once, until the fish is just cooked and the sauce is fragrant. Serve with rice.

Nutrition

Calories: 450kcalCarbohydrates: 35gProtein: 36gFat: 20gSaturated Fat: 4gCholesterol: 105mgSodium: 760mgFiber: 3gSugar: 1g

Notes

• Do not boil the mustard sauce hard, which can make the mustard taste harsh.
• Hilsa has fine bones; serve carefully and warn diners who are unfamiliar with the fish.