Celebrated as the “King of fish,” the hilsa fish, or ilish, is one of the most highly prized fish in South Asian cuisine. Particularly important in Bengali food, it plays a special role in festivals, family gatherings, and traditional feasts across Bangladesh, West Bengal, and Eastern India.
At Remitly, we love to celebrate different cultures. In this guide, we’ll explore the origins and cultural background of the hilsa fish, its health benefits, and expert tips for cooking it at home. By the time we’re done, you’ll feel confident preparing, appreciating, and enjoying this iconic fish.
What is hilsa fish?
The hilsa fish is officially called Tenualosa ilisha, and it’s closely related to the herring family. Found in the rivers, estuaries, and coastal waters of the Indian subcontinent, it thrives in the Bay of Bengal, where it migrates upstream during the monsoon season to spawn. Like the North American salmon migration, this migration is vital not just for the fish’s lifecycle, but also holds a deep cultural significance throughout Bangladesh and West Bengal.
Hilsa fish can grow up to 21 inches long, and they have a flat, elongated shape with a slightly forked tail. The meat is rich and oily, and they are a fantastic source of omega-3 oils, which have been shown to have serious health benefits. It’s that oiliness that gives hilsa its signature buttery flavor and delicate texture.
Why is the hilsa fish important?
97% of the world’s total hilsa fish supply comes from Bangladesh. Because of the abundance of this fish, it has been part of Bengali culture for centuries. It’s often considered a symbol of prosperity and celebration, and Bangladeshi families prepare a variety of hilsa dishes during the monsoon months (June-September). The arrival of hilsa season often brings with it feasts, festivals, and cultural events.
To put it simply, hilsa is more than just a meal. It’s a cherished part of Bengali identity and heritage.
The unique taste and texture
The main reason the hilsa fish remains so popular is its distinct flavor. Rich, slightly oily, and with a real savory kick, it has a depth of taste that sets it apart from other fish.
The texture of this fish is almost as remarkable as its taste. Tender, flaky, and delicate, the meat almost melts in your mouth. However, it’s also famous for its many fine, hair-like bones, which can take a little getting used to. Bengali people often learn from a young age how to skilfully separate the soft meat from these tiny bones.
If you’re new to hilsa, patience pays off. Cooking hilsa fish until it’s very tender will help soften the bones and bring out more of its luxurious texture. And once you master the technique, you’ll find that the effort of dealing with this fish is more than worth it.
Health benefits of hilsa fish
As tasty as hilsa is, it’s more than just a delicacy. It’s also packed with nutrients that make it incredibly nutritious, including an impressive combination of healthy fats, vitamins, and minerals.
Main nutritional benefits of hilsa fish
- Rich in omega-3 fatty acids. Hilsa fish is an incredible natural source of omega-3 fatty acids, which are essential for maintaining heart and brain health. They help lower blood cholesterol, reduce inflammation, and improve circulation.
- Excellent source of protein. Like most fish, hilsa is a high-quality source of lean protein. This is crucial for building and repairing tissues, supporting muscle development, and maintaining strong hair, skin, and nails.
- Provides essential vitamins. Hilsa fish is rich in Vitamin A, which supports eye and immune health, and Vitamin D, which helps the body absorb calcium to maintain strong bones.
- Rich in minerals. Hilsa is rich in essential minerals like potassium and calcium, which help regulate blood pressure and strengthen bones and teeth.
This nutrient-dense profile means that hilsa can promote better cardiovascular function, support brain performance, and contribute to long-term wellness when eaten as part of a balanced diet.
So while it’s the flavor of this fish that’s made it famous, it’s just as impressive for its health benefits. Whether steamed, grilled, or cooked in mustard sauce, adding hilsa to your diet is a delicious way to nourish your body and mind.
How to prepare hilsa fish
Cooking hilsa fish properly is an art and a tradition across Southeast Asia, especially in Bangladesh and Bengal. The rich, oily flesh and delicate bones require a bit of skill, but once you know how to prepare it, you’ll understand why it’s known as the king of fish.
Let’s take a look at how you can clean, cut, and cook this fish with confidence, whether you intend to eat it as a traditional Bengali recipe or do a simple homestyle fry.
1. Cleaning the fish
The first step in preparing this fish is to clean it properly. Hilsa has fine, shiny scales and a layer of natural oil that adds to its signature flavor, but that means it needs to be handled carefully.
- Descaling. Using a sharp knife, you can scrape from tail to head to remove the scales. The scales should come off easily, but it’s important to take care not to damage the skin, as this will help retain those all-important oils during cooking.
- Cleaning. You can then cut open the belly and remove the innards, then rinse the fish thoroughly under running water. It’s a good idea not to wash it too long, though, so you don’t wash away the oils.
If you’re not confident in your fish-cutting skills, many local markets and online seafood vendors will sell hilsa pre-cleaned and cut. This not only saves you time, but it also helps to avoid accidentally spoiling the fish.
2. Cutting hilsa
Traditionally, hilsa is sliced crosswise into thick, round steaks, instead of being cut into fillets like other fish. This method helps to maintain the tender texture and ensures even cooking.
A decent-sized fish will give you around six to eight steak pieces. If you’re worried about the bones, you can also ask the seller for fillets, but this is less traditional and may cause the fish to lose some of its rich flavor.
Traditional and popular ways to cook hilsa
Hilsa is a versatile fish that can be prepared in many ways, from steaming and frying to flavorful gravies. Let’s take a look at some of the most authentic hilsa fish recipes in Bengali households.
Shorshe ilish (hilsa in mustard gravy)
This might be the most iconic way to use the king of fish. The pungency of the mustard pairs beautifully with the buttery richness of hilsa, making this a favorite dish of Bengali households around the world.
- 2 tablespoons of white mustard
- 1 tablespoon of black mustard
- 1 teaspoon of salt
- Three green chiles
- 1/4 of a cup of warm water
- A pinch of sugar
- 4 to 6 pieces of hilsa, cut into steaks 2 to 3 inches wide
- 1 teaspoon of turmeric
- 1-2 teaspoons of mustard oil
- 1 teaspoon of red chili powder
- 1 onion
- 1 teaspoon of nigella seeds
Take white and black mustard, salt, green chiles, and sugar, and soak them in warm water for 30 minutes. Then place them in a blender and grind them into a smooth paste. It’s a good idea to make the paste right before cooking, and no earlier. The mustard will get sharper and more bitter as it sits, so it’s better not to leave it sitting around for too long.
Next, descale, wash, and dry your fish. Mix the turmeric into the mustard oil. Rub the fish on both sides with this mixture and set it aside for 30 minutes.
Once the fish has soaked in the oil, it’s time to cook. Heat oil in a wide skillet on medium heat, then add the nigella seeds and cook for 30 seconds. Next, add the sliced onion and cook, stirring frequently, until it turns translucent. Add some more turmeric and red chili powder, and mix it all until the water has evaporated, but try not to let the spices burn. It’s okay to add a splash of water if you need to.
Lay the marinated fish in a single layer on the skillet and gently sear on each side, taking about one to two minutes to give it a nice golden color. Then, pour in the mustard paste and cook the fish on both sides. If the paste is slightly bitter, you can soften its taste with a splash of coconut milk. You can also add some green chiles.
Cover the pan and turn the heat down to medium-low, letting the fish simmer in the sauce for 15 to 20 minutes. Check from time to time to make sure nothing is burning. You can add a little water or coconut milk if the gravy seems to be drying up.
Once the meal is ready, serve it immediately with steamed rice.
Bhapa ilish (steamed hilsa)
Bhapa ilish translates simply to steamed hilsa. Like shorshe ilish, it uses the complex flavors of mustard sauce to bring this fish to life, but it offers a less labor-intensive way to make this satisfying meal.
- 4 to 6 pieces of hilsa fish
- 1 tablespoon black mustard seeds
- 3/4 of a tablespoon of poppy seeds
- 3 tablespoons of tok doi, curd, or yogurt
- 3 tablespoons of grated coconut
- 1 1/2 tablespoons of mustard oil
- 4 to 5 green chiles, depending on how spicy you like it
- Half a teaspoon of turmeric
- Salt to taste
Wash and dry the fish pieces. Then sprinkle them with salt and turmeric powder on both sides.
Next, combine black mustard seeds, poppy seeds, grated coconut, green chilis, curd or yogurt, and a little water in a blender. Make a smooth paste and add salt if you think it needs it.
Paste the fish on both sides with this mixture and add the pungent mustard oil on top. Mix it well and let it marinate for 10 minutes.
Place the fish in a tiffin box or other heat-resistant container. Then place the box inside a wide pot that can contain it and add water. The key thing to remember is that only half of the box should be submerged in the water. You don’t want water getting inside.
Cover the pot with a tight lid and cook for 20 minutes on a low flame. Check the water level frequently to make sure it hasn’t evaporated. After 20 minutes, carefully remove the box with the fish inside, using oven gloves or tongs to protect your hands. Serve the fish right away with steamed rice.
Hilsa fry
If you want to enjoy the king of fish without too much fuss, a simple hilsa fry is perfect for a quick and easy meal.
- Half a tablespoon of turmeric
- 1 tablespoon of red chili powder
- Salt
- 1/4 cup of mustard oil
- Vegetable oil
- 1 large onion, thinly sliced
- 8 to 10 fresh green chiles
First, wash and dry around six hilsa steaks. Then, coat the fish pieces with turmeric, red chili powder, and salt.
Heat mustard oil and vegetable oil in a medium-high heat in a skillet until it starts to smoke. For a more traditional taste, you can use mustard oil alone.
Carefully add the fish pieces and fry on each side until they are crispy and golden brown. Once the fish is cooked to your preference, remove it from the heat and set it aside.
Add the sliced onions and green chillies to the leftover oil. Fry them until the onions become translucent and the chillies start to blister on the side. Pour the hot oil on top of the fish.
That’s all there is to this simple but flavorful dish.
Enjoying hilsa with confidence
If you’re from a Bangladeshi or Bengali family, you’re probably already familiar with this fish. If not, the bones and oiliness might make it seem more challenging than it really is.
Try one of the simple recipes mentioned above, and you’ll see that the intense flavor and unrivaled texture make this fish well worth the effort. With a little preparation and practice, you’ll be able to make incredible, authentic dishes, and enjoy the king of fish the way it was meant to be made.
FAQs
Why is hilsa fish so expensive?
Hilsa fish is difficult to farm and is primarily caught in the wild during a short season. Plus, if you’re outside Bangladesh, it has to be imported, which keeps the price high.
What is the best season to buy hilsa fish?
The best time to buy hilsa is during the monsoon season from July to September. This is when the mature fish are making their spawning runs and have the richest flavor and texture.
How do you eat hilsa fish with all the bones?
Eating hilsa requires you to slow down and be patient. It helps to eat slowly and pull the flaky meat away from the central bone structure with care.
Can I get boneless hilsa fish?
Yes, some specialty stores and online retailers offer boneless hilsa fillets. This offers a more convenient way to enjoy the rich flavor of hilsa without the bones.