Hilsa (Ilish)
The king of Bengali cuisine. Rich, buttery, and best in shorshe ilish.
Nutrition Facts (per 100g raw, edible portion)
| Saturated Fat | 3g |
| Sodium | 70mg |
| Iron | 1mg |
| Omega-3 Fatty Acids | 2.2g |
| Carbohydrates | 0g |
| Source | ICMR-NIN / USDA Database |
Health Benefits
Rich in omega-3 fatty acids — supports heart and brain health
High in Vitamin D, rare in food sources
Buttery texture comes from healthy unsaturated fats
Cultural and nutritional treasure of the Bengal region
Dietary Information
Best Cooking Methods
Shorshe Ilish
Cook in mustard paste. The definitive preparation — 15-20 mins.
Steamed
Steam with mustard and green chili. Wrap in banana leaf for aroma.
Fry
Lightly dust with flour. Shallow fry 3-4 mins per side.
Pro Tips
- 💡 Seasonal fish — best quality during monsoon (June-September)
- 💡 Don't overcook — delicate flesh falls apart easily
- 💡 The bones are edible when cooked soft — great calcium source
More Freshwater Fish
Katla (Indian Carp)
Large Indian carp, widely loved in Bengal and Bihar. Best in mustard curry.
Rohu
The most popular freshwater fish in India. Mild, sweet flesh perfect for jhol and fry.
Pabda
Small, silken catfish with one central bone. Melts in your mouth in light gravy.
Singhara (Catfish)
Freshwater catfish with firm, earthy flesh. Great for curry and fried preparations.
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