Shol fish is a variety of snakehead fish, also called striped snakehead fish. Some of its other names include mudfish, chevron snakehead fish, or snakehead murrel. These fishes are perfect for making rich curries. The bigger the shol fish, the more delicious it tastes. You can try making shol machher bhapa or shol machher jhaal jhol. My grandmother used to make shol mach with bottle gourd, and that is something we have quite often. It’s quite a summery recipe as well. Although some people tend to dislike fish with slimy skin or scaleless varieties like shol mach, I would still suggest giving the beloved Bengali shol fish a try.
Identifying the Fish
Shol fish are easily identifiable by their long, slender bodies, large mouths, and pointed heads. It can grow to be one meter long and weigh up to five kilograms. The color of the Shol fish can range from brown to greenish-brown, with dark vertical stripes on the body. Shol fish have large, fan-shaped fins that are reddish in color. The fish’s body is covered with smooth, shiny scales.
Nutritional Value of Shol Fish
The amount of nutritive elements in shol fish (per 100g) are listed below:
- Protein 11.2g
- Fat 2.3g
- Iron 0.54g
- Calcium 0.14g
- Phosphorus 0.2g
Benefits of including Shole into Your Menu
- Source of Vitamin D: This fish is high in vitamin D and is considered one of the best dietary sources of this essential mineral. Vitamin D is essential for nutrient absorption and overall health.
- Heart-Healthy: Shol fish contains very little saturated fat. Thai is why this fish is so good for heart health. Fish contain omega-3 fatty acids, which are thought to help lower cholesterol.
- Protein Rich: Shole fish are high in protein. And we are all aware of the benefits of eating protein-rich foods. A high-protein diet may help you feel fuller for longer and eat less.
- Other Vital Benefits: In addition to the benefits listed above, eating fish has been linked to improved metabolism, skin health, and reduced inflammation. With so many health benefits and the flavor factor, there are numerous reasons to begin eating fish. Furthermore, shole fishes contain a number of other critical elements. It contains high levels of selenium, phosphorus, and vitamin B12, among other essential vitamins and minerals.
Shol Fish Methy Curry
Ingredients
- Shol fish
- Turmeric
- Chili powder
- Salt
- Fenugreek seeds
- Onions
- Ginger paste
- Garlic paste
- Warm water
- Steamed rice, to serve
Instructions
- To prepare Methi Curry with Fish, marinate shol fish with turmeric, chili powder, and salt for 30 minutes.
- Soak fenugreek seeds for at least five hours. Sauté onions until golden, then add ginger and garlic paste, turmeric, chili powder, and warm water to create a spice base.
- Add the soaked fenugreek seeds and cook with water until tender.
- Finally, add the marinated fish and simmer for 10 minutes until fully cooked. Serve this aromatic and flavorful curry with steamed rice for a wholesome Bengali meal.
Shol Macher Kalia
Ingredients
- Shol fish
- Turmeric
- Salt
- Potatoes
- Onion paste
- Garlic paste
- Ginger paste
- Tomatoes
- Green chilies
- Cumin
- Coriander
- Red chili powder
- Water
- Garam masala
- Fresh coriander leaves
Instructions
- This flavorful curry begins by marinating and frying the fish pieces in turmeric and salt, followed by golden-frying potatoes.
- A robust gravy is crafted by sautéing onion, garlic, and ginger pastes with tomatoes, green chilies, and aromatic spices like cumin, coriander, and red chili powder until the masala releases oil.
- Water is added to form the base, and the potatoes are cooked until tender.
- Finally, the fried fish and garam masala are incorporated, simmering briefly before garnishing with fresh coriander leaves.
- This deliciously spiced curry pairs perfectly with steamed rice for a comforting meal.
Shol Mulo
Ingredients
- Shol fish
- Radishes
- Salt
- Turmeric
- Cinnamon
- Cardamom
- Cloves
- Mustard oil
- Onion paste
- Ginger paste
- Cumin
- Coriander
- Chili powder
- Warm water
- Ghee
- Garam masala
- Steamed rice, to serve
Instructions
- The dish begins with steaming radish cubes and marinating the fish with salt and turmeric, which is then shallow-fried to a golden brown.
- Whole spices like cinnamon, cardamom, and cloves are sautéed in mustard oil to release their aromatic essence, followed by onion and ginger paste.
- A blend of cumin, coriander, turmeric, and chili powders creates the base masala, into which the radish is added and simmered with warm water until tender.
- The fried fish is then gently incorporated, allowing it to absorb the flavorful gravy.
- Finished with a dollop of ghee and a sprinkle of garam masala, Shol Mulo is a fragrant, comforting curry best served with hot steamed rice.
Aam Shol
Ingredients
- Shol fish steaks
- Mustard oil
- Nigella seeds
- Green chilies
- Turmeric
- Mustard paste
- Fresh green mangoes
- Sugar
Instructions
Aam Shol: This one is a seasonal Bengali dish featuring snakehead murrel fish cooked with fresh green mangoes, offering a perfect blend of tangy and savory flavors. Right before the summer begins and green mangoes are available in the local market, this fish dish is bound to makes an appearance, a well appreciated one I must add, to our dining table.
- To prepare the dish start by lightly frying the fish steaks and then simmering them in a fragrant mustard oil gravy infused with nigella seeds, green chilies, turmeric, and mustard paste.
- The addition of fresh green mangoes gives the dish its signature tangy kick, which is balanced with just a touch of sugar.
- To make sure the dish is perfect, make sure to use fresh mangoes for their incredible fragrance, and handle the fish delicately to keep its texture intact.
Shol Fish Boitta Sak Curry
Ingredients
- Shol fish
- Boitta Sak (bitter leafy greens)
- Turmeric
- Chili powder
- Onions
- Mustard oil
- Ginger paste
- Garlic paste
- White rice, to serve
Instructions
Shol Fish Boitta Sak Curry: This Bengali dish combines two very opposite ingredients in one dish, Shol Mach (striped snakehead fish) and Boitta Sak, a bitter leafy vegetable. This unlikely combination of of fish and leafy greens (Sak), however is actually a staple commonly found in the rural areas of Bengal. Despite their simplicity, greens like Boitta Sak hold a vital place in traditional meals, even if they are less glamorous and not often served at formal gatherings.
To create this recipe you will have to marinate the fish with turmeric and chili powder, fry onions in mustard oil with ginger and garlic paste, and then let the fish and Sak simmer together to create a flavorful curry. Served with white rice, it’s a wholesome meal that might not appeal to everyone, especially those who shy away from bitter flavors, but it’s deeply rooted in bengali culture and reminds me of home.
