Ten Minute Mustard Fish
|Herring/Hilsa / tangra / pabda / rohu||1⁄2 Kilogram, cleaned and washed (Fresh Pieces)|
|Mustard powder||3 Tablespoon (Sharp)|
|Turmeric powder||1⁄2 Teaspoon|
|Water||500 Milliliter (Around 2 Glasses)|
|Onion seed||1 Teaspoon|
|Onions||3 , finely chopped|
|Green chilies||4 , chopped|
|Mustard oil||2 Teaspoon (Fresh Variety)|
1 Dissolve the mustard powder in the water and add to it the turmeric and salt.
Keep aside for at least 1/2 an hour and longer if possible to allow the taste and flavour to develop.
2 Meanwhile, heat the mustard oil to smoking point, then reduce heat and wait for 5 minutes. Drop in the onion seeds. Stir.
3 After a few seconds, add the onions. Fry golden brown.
4 Pour in the mustard-water, and bring to boil.
5 Gently slip in the fish, cover and cook for 5-7 minutes.
6 Check that the fish is cooked, then add the chillies, cover the pan again and keep on the fire for another 2 minutes.
7 Before the fire is turned off, stir in the fresh oil.
Calories 323 Calories from Fat 154
% Daily Value*
Total Fat 17 g26.7%
Saturated Fat 3.1 g15.3%
Trans Fat 0 g
Cholesterol 75.6 mg25.2%
Sodium 216 mg9%
Total Carbohydrates 15 g5.1%
Dietary Fiber 3.7 g14.8%
Sugars 5.9 g
Protein 27 g53.3%
Vitamin A 4.9% Vitamin C 55.4%
Calcium 15.7% Iron 17.2%
*Based on a 2000 Calorie diet