AI-generated photo.
Bangladeshi · Iconic, River country · Bangladesh
Shorshe ilish
Also called সরষে ইলিশ
Shorshe ilish (সরষে ইলিশ), a River country plate from Bangladesh.
Pai editors’ mark 5 / 5
Plan, list, and collections
Shorshe ilish is cooked in River country as its own plate, not as a copy of a restaurant menu. Grind the mustard with chili and simmer the fish in that paste until it flakes. Hilsa is the river fish. Mackerel is the fish this pantry weighs. Mustard oil is the usual fat. Neutral oil carries the mustard seed. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
79
Health score
Light & nourishing
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 31%
- Carbs 4%
- Fat 65%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Suits · High protein
About 25.4 g of protein in the serving.
Suits · Low sodium
About 410 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Watch · Pregnancy caution
Alcohol, liver, caffeine, a higher-mercury fish, or a soft cheese is in the required list.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Mackerel267 kcal
- Neutral oil33 kcal
- Mustard seed19 kcal
- Yellow onion7 kcal
- Ground turmeric2 kcal
- Thai chili1 kcal
Glycemic load
Estimated glycemic load for this count: 1.1. Low confidence: some starch has no glycemic index in the table, so that part uses a middle band.
Portion
One serving, as written, is about 328 kcal.
Allergens. Fish
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 246 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 328 kcal | 16% |
| Protein | 25.4 g | 51% |
| Carbohydrate | 3.2 g | 1% |
| Fiber | 0.9 g | 3% |
| Total sugars | 1.1 g | 2% |
| Fat | 23.2 g | 30% |
| Saturated fat | 5 g | 25% |
| Cholesterol | 91 mg | 30% |
| Sodium | 410 mg | 18% |
| Potassium | 472 mg | 10% |
| Calcium | 31 mg | 2% |
| Iron | 2.8 mg | 16% |
| Magnesium | 116 mg | 28% |
| Zinc | 1.1 mg | 10% |
| Vitamin A | 65 mcg | 7% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 20.9 mcg | 105% |
| Vitamin E · estimate | 2.5 mg | 17% |
| Vitamin K · estimate | 15 mcg | 13% |
| Thiamin (B1) | 0.3 mg | 23% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin (B3) | 12 mg | 75% |
| Vitamin B6 · estimate | 0.6 mg | 33% |
| Folate · estimate | 12 mcg | 3% |
| Vitamin B12 | 11.3 mcg | 472% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium stays in a comfortable range.
- Some fish are higher in mercury. This one is best limited in pregnancy.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Mackerel4 fillets520 g
Mustard seed1 tbsp15 g
Ground turmeric0.5 tsp2 g
Thai chili3 chilies8 g
Yellow onion0.5 onion70 g
Neutral oil1 tbsp16.48 ml
Water0.4 cup100 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Shorshe ilish. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh mackerel, mustard seed, ground turmeric, thai chili, yellow onion, neutral oil, water, kosher salt. Shorshe ilish is cooked in River country as its own plate, not as a copy of a restaurant menu. Grind the mustard with chili and simmer the fish in that paste until it flakes. Hilsa is the river fish. Mackerel is the fish this pantry weighs. Mustard oil is the usual fat. Neutral oil carries the mustard seed. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Shorshe ilish is cooked in bangladesh. Also called সরষে ইলিশ. Add the herb at the end so it stays green and fragrant.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Shorshe ilish, until the edges take a little color. Tomato sauce is ready when it looks darker and a spoon leaves a brief line.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Shorshe ilish at a quiet simmer, about 195°F / 90°C. Start checking at 38 minutes. Shorshe ilish is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 38 min
- 🇧🇩 BangladeshSouth Asiaicon-bangladesh-shorshe-ilish-step-4
Shorshe ilish, step 5
Step 5 · Shorshe ilish
5Check the center of Shorshe ilish, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇧🇩 BangladeshSouth Asiaicon-bangladesh-shorshe-ilish-step-5
Shorshe ilish, step 6
Step 6 · Rest 5 min
6Rest Shorshe ilish for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in bangladesh, with the sauce or garnish that belongs to it. Film Shorshe ilish in this shot order and no other: a blender lid held down for the puree; the main piece taking a deep browning; a tight shot of the crust or surface; tongs turning one piece. Slate words for the editor: nectar, basket, peel, gloss, anchor, nacre, drift, quartz, enamel, skillet.
Rest 5 min
How you know it is done
Shorshe ilish is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Shorshe ilish looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Shorshe ilish turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Shorshe ilish, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Shorshe ilish is one of the plates people ask for by name from River country.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Grind the mustard with chili and simmer the fish in that paste until it flakes. Hilsa is the river fish. Mackerel is the fish this pantry weighs. Mustard oil is the usual fat. Neutral oil carries the mustard seed.
Allergens in the required list: Fish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.