Fish Recipes that are Healthy: 8 Steps to Wholesome Non-Veg Lunch

What comes to your mind when you first hear fish recipes? Well, you think of something tasty and gluttony, right? If you are a Bengali and happen to come across this post, I need not explain your feelings about fish. Being a Bengali, I understand that fish is an emotion for all of us. So, today I am presenting a healthy fish recipe that all of you are going to love. Thus, get yourself seated as I am going to start with my recipe soon.

However, before I hop on to the recipe part, I thought of sharing the health benefits of fish recipes with you. Check it out below.

Health Benefits Of Fish Recipes

As fish comprises of low-fat high-quality protein, Non-Veg recipes for fish can be highly beneficial to your health. Fish is packed with the goodness of vitamins like D and B2 (riboflavin) and omega-3 fatty acids. Furthermore, it is also high in phosphorus and calcium and deemed as a fabulous source of minerals like zinc, iodine, iron, potassium, and magnesium.

Preparation of Rohu fish curry – Popular Fish Recipes Bengali

Recognized as one of the popular cooking recipes from the mouth-watering and delectable Bengali food, this spicy Rohu fish curry is definitely a recipe that melts my heart. This easy recipe is loaded with relishes but is surely refreshing and soul-fulfilling in a form that just particular Bengali dishes are.

My Bengali style Rohu fish curry is one of those cooking recipes that are easy. I prefer to cook it with tender potatoes. It makes the whole thing yummy and tempting.  The way the essence of the delicate tender potatoes blends with the fish, it’s absolutely improbable and it simply can make a great non-veg lunch for a Bengali household.

Ingredients needed for cooking healthy fish recipe

  • 500 gm Rohu fish
  • Tender potatoes
  • 2 medium-sized onions
  • 10 medium-sized green chili ( I prefer Fish Recipes to be a little spicy )
  • Black pepper
  • Black cumin seeds ( you can also use white cumin seeds for Bengali fish recipes )
  • Turmeric powder
  • Cumin powder
  • Coriander powder
  • Mustard oil or rice bran oil
  • Salt to taste
  • Red chili powder
  • Water
  • Bay leaf ( optional )

Procedure to cook Rohu fish: Fish Recipes Indian

Cooking recipes for rohu fish is very easy. I am adding a few simple steps below for you to get hold of it. Take a glance at the steps below:

 5 Easy Healthy Recipes in My Secret Kitchen

A healthy diet includes fruits, vegetables, proteins, grains and dairy products. I’m sharing few easy healthy recipes from my personal experience, hope you guys like it. So all you food lovers who want to have tasty and yet healthy food can try these few of my healthy recipes out.

++ Read More

Step 1: Wash the fish

Wash the fish adequately to remove any unnecessary scales and dirt. As markets do not maintain proper sanitation, washing it at home becomes inevitable for ensuring wholesome health and safety for your family.

After washing the fish, it will look fresh and you can understand the before and after differences.

Step 2: Clean the potatoes

Take 3 medium-sized tender potatoes and wash them to remove excess dirt and mud particles. Then, peel the potatoes using a peeler or a knife. I prefer to use a peeler for peeling and a knife to cut them into pieces.

Step 3: Marinate the fish 

Now, it is time to proceed to cook the healthy fish recipe. Start by marinating the fish with turmeric powder, chili powder, and salt. These are the three main ingredients that I prefer to marinate my fish with.

When it comes to salt, you can also use black salt if you want as black salt helps in fighting acidity and aids weight loss.

Step 4: Fry the fish

Take 4 tablespoons of mustard oil and heat it in a non-stick pan. I prefer to use induction-proof non-stick cookware as I mostly use my induction oven to cook fish recipes. Then, add two tablespoons of salt. Adding salt prevents fish from breaking. After the oil gets heated, lower the flame of gas or induction oven and add the fish for frying. It should look something like this.

Finely chop the onions, slit the green chilis, and cut the potatoes into pieces while one side of the fish is frying. Do not turn the fish immediately after adding it into the oil as it may break. After cutting the potatoes into long pieces, turn the fish after 1 – 2 mins. You can see one size has turned golden brown like this.


After you fry both sides, take it from the pan and keep it aside in a plate for adding into the curry for fish recipes Bengali. The fried fish will look as delicious as these images.

Step 5: Prepare the curry for Fish Recipes

Now that you have fried the fish, it is time to cook the curry. For cooking the curry, add the following into the pan full of fish oil:

  • Finely chopped onions

    ( onions are a good source of vitamin K and vitamin C and a pretty good source of vitamin A )

  • Slited green chilis

    ( green chilis helps in balancing blood sugar levels, lowering body temperature and preventing ulcer ) 

  • 1 tablespoon black or white cumin seeds

    ( cumin seeds promotes digestion, helps in fat reduction and may improve blood cholesterol )

  • 1 tablespoon coriander powder

    ( coriander powder is beneficial for treating bloating, gastric, diarrhea, nausea, etc )

  • 1 tablespoon cumin powder

    ( cumin powder aids food-borne diseases )

  • 1 tablespoon red chili powder

    ( High potassium content in red chili powder eases blood vessels and helps in regulating blood pressure )

  • 1 tablespoon turmeric powder

    (Turmeric powder is an anti-inflammatory agent that increases the antioxidant capabilities of your body )

  • 1 tablespoon salt ( add according to your choice )

    (salt in moderate amounts aids with nerve transmission, fluid balance, and muscle function )

  • Bay leaf ( I have not added bay leaf as I do not prefer the taste in combination with fish recipes )

    (A great source of vitamin C, vitamin A, potassium, iron, calcium, and magnesium, bay leaf serves to be beneficial for treating migraines )

After adding the above-mentioned ingredients, mix them in the pan and fry them in a low flame. After the onions turn golden brown, add the potatoes and fry them for 2 minutes.

Step 6: Steam the curry

Add water as per the amount of gravy you want for your fish recipes. Mix the ingredients together and cover the pan with a lid until smoke emits from the corner of the lid. As I have lost the lid of my non-stick cookware, I have used a steel plate for covering the pan.

Step 7: Add the fried fish

After removing the lid, mix up the curry and cook for a few minutes. You need this time for boiling the potatoes. Depending on the quality of the potatoes, you may need 20 mins to 30 mins. In my case, it required 20 mins to prep up the curry for ideal fish recipes. 

Once the potatoes are boiled, it is time to add the fish. After adding the fish, cover the pan again for 2 to 4 mins. Once the whole thing is steamed, it should look something like this.

Step 8: Final step for healthy fish recipes 

After cooking the curry in a medium flame for 20 to 30 mins, turn off the flame and add some black pepper for taste. Now, your healthy fish recipes are ready to be served. Serve it with rice for the best taste combination.

Wrapping Up

Healthy fish recipes for a Bengali household is a must. I, as a Bengali, prefer fish than any other non-veg recipes. So, go through my recipe above and let me know your views about how you liked it. Make sure to prepare it on a gloomy Sunday for a great mood-lifter.

Subscribe to our blog to share your ideas, life experiences, travel stories, fish recipes, chicken recipes, and other food ideas that we would love to read. You can follow our Facebook page for more engaging content.

Share and Enjoy !

0 0
Notify of
Inline Feedbacks
View all comments
Would love your thoughts, please comment.x