Last Updated on September 26, 2023 by Amanda P. Brown
Generally, Bengalis are called fish and rice Bengalis. So, when it comes to fish, the name of Bengalis comes first. Bengalis have long earned this reputation, which, apart from Bengal, is quite popular in North Bengal and Kolkata in India.
However, If you like Bengali food and want to make Bengali fish dish among Bengali dishes, then you can read this article. This article discusses more Bengali fish dishes ranging from Rui posto to Shorshe ilish, Muri Ghonto, Doi mach, Prawn Malaikari, etc.
15 Bengali Fish Dishes
Table of Contents
Here is a list of 15 Bengali fish dishes:
- Rui Posto
- Shorshe ilish
- Muri Ghonto/ fish head pulao
- Doi Maach
- Prawn Malaikari
- Fish Paturi
- Tel koi
- Tilapia Jhol
- Chital Macher Muitha
- Tok Mach
- Parshe Macher Jhaal
- Macher Muro diye Moong Dal
- Fish Kalia
- Mourala Macher Chorchori
- Lote Macher Jhuri
1. Rui Posto
Rui posto is a famous Bengali dish in Bangladesh and eastern India. Typically, Rui posto is prepared into a creamy, semi-dense poppy seed gravy, which is a mixture of rohu fish chunks, ginger paste, poppy seeds, crushed green chilies, onions, garam masala, and panch foron (such as brown mustard, nigella, cumin, fennel, and fenugreek).
They also come with a delicious, nutty, and creamy texture, which makes the dish more unique. Also, they go well with steaming rice. Moreover, the dish is rich in protein, calcium, magnesium, iron, and omega-3 fatty acids, which are essential for maintaining good health, improving digestion, and boosting immunity.
Nutrition Fact Rui fish fillet weighing around 100 grams = 96 calories.
2. Shorshe Ilish
Typically, the king of Bengali fish is hilsa, a Bengali favorite dish. Shorshe ilish is cooked in a gravy made of mustard paste, mustard oil, green chilies, milk or yogurt, and other spices like turmeric, red chilies, and cumin seeds, which comes with a pungent, tangy, and spicy taste.
Moreover, this dish isn’t only tasty and offers other health benefits. They are rich in vitamin A, vitamin D, calcium, omega-3 fatty acids, and protein, which help in strong bones, healthy skin, preventing coronary heart disease, etc.
Nutrition Fact 1 Fillet Shorshe ilish = 341 calories.
3. Muri Ghonto/ Fish Head Pulao
Muri Ghonto is a traditional Bengali delicacy commonly known as fish head pulao. This delicious dish is a mixture of large rohu or katla fish head, rice, pure ghee, potatoes, and other aromatic spices. Also, They have a delicious, rich, and tender texture, which you can serve as a side dish. Moreover, they also contain nutrients like omega-3 fatty acids, iron, and protein, which are a great source of health benefits.
Nutrition Fact 1 cup Muri Ghonto = 150 calories per serving.
4. Doi Maach
Doi maach is a delicious mouthwatering Bengali dish made by cooking fish in a curd-based gravy, which adds a mild, savory, sweet, tangy, and creamy flavor. Also, they go well with steamed rice, which is great for lunch or dinner. Doi maach also contains nutrients like vitamin A, C, calcium, iron, and potassium, which are great for health benefits.
Nutrition Fact 1 cup cooked Doi Maach = 235 calories.
5. Prawn Malaikari
Prawn malaikari is a classic Bengali prawn dish, which is also known as chingri malaikari. They are made with a mixture of coconut milk, golda chingri or bagda chingri, and other spices, which come with a creamy, mildly sweet, velvety texture and delicious flavor. Also, this dish is great for weddings and other festivals. Moreover, they are also an excellent source of selenium, antioxidants, phosphorus, zinc, and magnesium, which help maintain healthy cells, lose weight, and build strong bones.
Nutrition Fact Prawn Malaikari (Per Serving) = 343 calories.
6. Fish Paturi
Fish paturi is a traditional Bengali delicacy. They usually marinate fish like rohu, vetki, or hilsa with coconut paste, poppy seed paste, mustard paste, turmeric, green chilies, salt, and mustard oil. Then, they wrap in banana leaves and cook. This dish also has a delicious, tangy, and subtly smoky flavor, which is a great addition to any special occasion.
Moreover, they also contain nutrients like protein, carbohydrates, vitamins, and iron that help prevent diabetes, high blood pressure, cardiovascular disease, gallstones, and kidney disease.
Nutrition Fact 1 fillet Fish paturi = 300 calories.
7. Tel koi
Tel Koi is a classic Bengali dish that is referred to as the climbing perch. This delicious dish is made with lots of mustard oil, koi fish, and other spices like green chili paste, cumin, onion, ginger, garlic, tomato, turmeric, and chili powder. They also have a subtle taste and texture, making them a perfect choice.
Nutrition Fact 1 Cup Tel koi = 306 Calories.
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8. Tilapia Jhol
Tilapia Jhol is a popular Bengali cuisine cooked in a spicy broth. This delicious tilapia jhol recipe is easy to make; you can make it with celery seed paste, coriander leaves, mustard oil, green chilies, tomato puree, and spices. They are also a high protein source and low in fat, which helps build red blood cells, reduce heart disease risk, and lower blood pressure.
Nutrition Fact 230 Gram Tilapia jhol = 209 Calories.
9. Chital Macher Muitha
Chital macher muitha is a classic Bengali fishball dish famous in West Bengal and Bangladesh. You can cook it in gravy made with tomato paste, ginger, onion, coriander leaves, and green chilies, with a rich, spicy, and tangy flavor. Moreover, they are rich in omega-3 fatty acids, vitamins, minerals, and protein, which help brain and eye development, reduce inflammation and prevent other health problems.
Nutrition Fact Chital macher muitha ( Per Serving) = 251 calories.
10. Tok Mach
Tok mach is a tangy, spicy, and slightly sweet dish cooked in a gravy made from tamarind paste. Also, this recipe is very popular during summers in West Bengal, and you can make it easier. Moreover, this dish contains nutrients like vitamin D, omega-3, and calcium, which help prevent heart disease, reduce the risk of diabetes, and balance cholesterol levels.
Nutrition Fact 120 gram Tok Mach = 84 Calories.
11. Parshe Macher Jhaal
Parshe macher jhaal is a delicious Bengali fish curry made with fresh parshe fish, mustard oil, green chilies, nigella seeds, and other spices. They are also known for their delectable and aromatic taste, which you can serve as daily meals.
Nutrition Fact Parshe macher jhaal (per serving) = 41 calories .
12. Macher Muro diye Moong Dal
Macher Muro diye Moong Dal is a traditional Bengali cuisine cooked using moong dal, spices, and fish heads. Also, they’re renowned for their distinct and delicious taste. Moreover, they are rich in vitamins, fiber, minerals, and protein, a great source of good health.
Nutrition Fact Macher Muro diye Moong Dal (per serving) = 41 calories .
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13. Fish Kalia
Fish Kalia is a rich, mouthwatering, and delicious Bengali cuisine made with rohu or rui fish, tomatoes, onions, bay leaves, cardamom, cinnamon, and other spices. Also, this fish kalia is an excellent recipe for any occasion. This delicious dish is also packed with protein, omega-3 fatty acids, and other nutrients, which are a great addition to good health.
Nutrition Fact Fish Kalia (per serving) 162 kcal calories .
14. Mourala Macher Chorchori
They are a delicious small Bengali fish dish. You can make this mourala fish with pumpkin, jhinga, onions, eggplant, garlic, potatoes, and spices, with a delicious, delightful, and subtly spicy taste. Moreover, they are also a dish packed with nutrients, which help improve vision, muscle growth, reduce inflammation, and support brain function.
Nutrition Fact Mourala Macher Chorchori (per serving) = 250 calories.
15. Lote Macher Jhuri
Lote macher jhuri is a delicious, spicy, aromatic Bengali fish curry made with onion, tomato, ginger, garlic, coriander leaves, green chilies, and other spices. Also, this lote macher jhuri is loaded with omega-3 fatty acids, minerals, vitamins, and protein, all of which support good health and are delicious.
Nutrition Fact Lote Macher Jhuri (per serving) = 250 calories .
FAQs
Which Fish Do Bengalis Eat Most?
Rohu fish is the most commonly eaten fish in Bengal. They are very popular and considered a delicacy of Bengali cuisine. Apart from this, Bengalis also frequently consume Hilsa, Shrimp, Katla, Chital, Koi, and Pabda.
How Many Types of Bengali Fishes Are There?
Bengal is an area rich in lakes, rivers, and deltas, so varieties of fish are found in it. Generally, Bangladesh has 401 species of sea fish. There are also 251 inland fish species in both brackish water and freshwater.
Which is the Boneless Fish in Bengal?
The boneless fish of Bengal is vetki, also known as barramundi, jitada, and khajura. Also, this Bengali Vetki Fish is a very famous dish among Indians. So, it can be a great choice for those who want to eat boneless fish.
Which Fish is Popular in North Bengal?
Generally, Boroli fish is popular in North Bengal, abundant in the Torsa River’s mainstream and its other tributaries, such as the Mara Torsa, Buri Torsa, and Shil Torsa. Moreover, Kajli, chapila, korti, and mola fish are also among the most eaten fish in North Bengal.
Final Verdict
If you are thinking of making Bengali fish dishes, then you can follow this article. From this article, you will learn about 15 delicious Bengali fish dishes through which you can easily prepare delicious food for your family, friends, and loved ones. I hope everyone enjoys it.
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