Bhetki Maach Recipe
Bhetki Maach is a traditional Bengali dish that is a popular main course dish. It is made from a fish known as Bhetki, which is a type of sea bass, and is cooked with a variety of spices and seasonings to create a flavorful and delicious dish. Bhetki Maach is typically served with steamed rice and is a staple dish during special occasions and festivals.VariationsThere are several variations of Bhetki Maach, each with its own unique flavor profile. Some variations include the use of different types of fish, such as pomfret or rohu, which add a different texture and flavor to the dish. Another variation is the addition of different spices, such as mustard or cumin, which add a subtle warmth and depth of flavor to the dish. Some recipes also include the use of yogurt or coconut milk, which add a creamy and rich texture to the dish.NutritionBhetki Maach is a nutritious and healthy dish that is high in protein and omega-3 fatty acids. Fish is an excellent source of protein and omega-3 fatty acids, which are essential for maintaining a healthy diet. The dish is also relatively low in calories and fat, making it a healthy option for those watching their diet.
Ingredients
For Fish Marination
- 4 bhetki fillets fresh or frozen(any)
- ¼ inch ginger grated
- 2 cloves garlic grated
- ½ Onions grated
- 1 tbsp lemon juice
- 1 tsp Salt
- ½ tsp turmeric powder
- ¼ tsp Red Chilli Powder
For Frying Fish
- 1 tbsp oil mustard oil or coconut oil
For Jhol (Curry)
- 1 ½ tbsp oil mustard oil or coconut oil
- 1 cinnamon
- 2-3 Green cardamom
- 4-5 cloves
- 1 Onions grated
- 1 cup tomato puree
- 1-2 green chillies optional
- ½ inch ginger finely chopped
- 3 - 4 cloves garlic finely chopped
- ½ tsp turmeric powder
- 1 tsp Red Chilli Powder
- 1 tsp coriander powder
- ½ tsp salt
- ½ tsp garam masala
- 1 cup water
- ½ cup coconut milk thick
- coriander leaves / cilantro for garnishing
Instructions
Preparation
- Assemble all ingredients together to avoid last minute rush.
- Clean the fresh fish first and if using frozen, defrost the fish completely. You can defrost frozen fish in two ways – One method is to transfer frozen fish packet from freezer to fridge shelf & leave for overnight. Second method is to keep the frozen fish in the fresh water for 20-25 minutes.
- Cut the fish into medium pieces and transfer to a bowl.
- Let’s marinate the fish - add all the ingredients mentioned in the fish marinade over the fish.
- Rub the masala on fish nicely so that fish pieces can get coated evenly. Marinate for 30 minutes.
- You can make tomato puree of fresh tomatoes or use store bought tomato puree, both works well here.
Cooking
- Heat oil in a pan over medium flame. Make sure oil is hot enough before placing the fish pieces.
- Once the oil is hot, turn the flame to low and gently place the marinated fish pieces into the oil.
- Fry them evenly from both sides until cooked properly. You can cover the pan also for faster cooking.
- Be careful while flipping the fish pieces as it can break apart. The fish may take approx. 4-5 minutes in total to cook properly.
- Gently transfer to the plate or bowl.
- Now for the curry, in the same pan, heat oil over medium flame and add green cardamom pods, cinnamon stick and cloves. Saute for few seconds.
- Then, add grated onion, finely chopped ginger, garlic and green chillies into the pan. Fry until onions turn golden brown.
- Now, add tomato puree and all the remaining spices into the pan.
- Saute the tomato puree with the spices until oil starts releasing from the pan.
- Add 1 cup water to the pan along with any remaining marinade juice and mix with the tomato masala.
- Bring it to boil and transfer back fried fish to the pan. Shake the pan so that fish can get coated with the masala.
- Add coconut milk also in the pan. Mix well.
- Cover and simmer for 2-3 minutes so that everything incorporates well.
- Serve Bhetki Macher Jhol with steamed rice or chapati. It is best served immediately.
Equipment Used for This Recipe
Notes & Tips
- If you are also living at a place where fresh fish is not easily available like Berlin, then can also use frozen fish.
- Adjust salt and spices as per your taste preference.
- Any leftover Bhetki Macher Jhol can be stored in an airtight container in the refrigerator for up to 2 days. Simply, microwave or reheat on stove before serving.
- Adjust the curry or gravy consistency by adding or reducing the water quantity.
- Adding green chillies is optional and could be skipped.
- You can also add 1 tsp sugar in this Bhetki Macher Jhol to give it a little sweet taste profile.
- You can also add 1 tbsp of ghee before serving for aroma and buttery taste.
- Bhetki Maach is typically served with steamed rice and is a staple dish during special occasions and festivals in Bengal.
- The dish can be made with different types of fish, such as pomfret or rohu, which add a different texture and flavor to the dish.
- The dish can be made milder by reducing the amount of green chilies used.
- The dish can be made spicier by adding more green chilies or red chili powder.
- Some variations of the dish include the use of yogurt or coconut milk, which add a creamy and rich texture to the dish.
- The dish can also be made with different types of oils, such as mustard oil or coconut oil, which add a different flavor to the dish.
Nutrition Information (Note: Approximate)
Nutrition Facts
Bhetki Maach Recipe
Amount per Serving
Calories
321
% Daily Value*
Fat
17
g
26
%
Saturated Fat
7
g
44
%
Trans Fat
0.04
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
7
g
Cholesterol
63
mg
21
%
Sodium
433
mg
19
%
Potassium
872
mg
25
%
Carbohydrates
17
g
6
%
Fiber
4
g
17
%
Sugar
6
g
7
%
Protein
28
g
56
%
Vitamin A
524
IU
10
%
Vitamin B1
0.1
mg
7
%
Vitamin B2
0.2
mg
12
%
Vitamin B3
6
mg
30
%
Vitamin B5
1
mg
10
%
Vitamin B6
0.5
mg
25
%
Vitamin B12
2
µg
33
%
Vitamin C
16
mg
19
%
Vitamin D
4
µg
27
%
Vitamin E
4
mg
27
%
Vitamin K
12
µg
11
%
Calcium
74
mg
7
%
Iron
4
mg
22
%
Magnesium
76
mg
19
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.