Bele Fish: Subtle, Seasonal, and Seriously Underrated

I’ll be honest—the first time someone offered me bele fish, I almost said no. And can you blame me? In my country, Bangladesh, there are endless options of fish of different types, each trying to surpass the other in taste, smell, and looks.
So yeah, when I first encountered the small, unremarkable greyish-yellow fish that looked nothing like the other delicious fish I had tasted before, I was more than a bit skeptical. However, I was visiting my friend and her mother very enthusiastically prepared Laal Shaak diye Bele Maach. I just could not say no, looking at her smiling face and enthusiasm for me to try the dish once she heard that I had never had bele maach before.
And boy, I am glad I did. This not-so-glamorous looking fish really taught me to never judge a fish by how it may or may not look. This fish really impressed me with its slightly flaky texture and mild taste, and all the nutrition benefits it brought with it. I was really surprised to know that this humble little fish packs more protein per gram than most “superfoods”.

About Bele Mach

The scientific name of the Bele or Baila fish is Glossogobius giuris, and the English name is Tank goby. The body color of this elongated fish is slightly yellowish or yellow-grey. They are about 30 cm in size or may grow larger.

Nutritional Profile of Bele Fish (per 100g)

Protein: 16.7%
Fat: 0.5g
Omega-3 fatty acids: 0.175g
Calcium: 293mg
Iron: 1.49mg
Phosphorus: 330mg
Selenium: 48.7μg
Zinc: 1.82mg
Potassium: 145.68mg
Sodium: 172.94mg
Magnesium: 17.34mg
Vitamin A: 20.9μg
Vitamin B-3 (Niacin): 0.3mg
Vitamin C: 3mg

Health and Nutritional Benefits of Eating Bele Fish

Bele fish appears to be particularly nutritious among freshwater fish, offering a good balance of protein, minerals, and vitamins while being low in fat. It is truly an ideal fish to help you meet your year-round nutritional needs.

Heart Health: Fish consumption is associated with a lower incidence of coronary heart disease and mortality. Bele fish contains omega-3 fatty acids that support cardiovascular health.

Brain Function: People who eat fish twice per week are more likely to have more gray matter compared to people who eat fish less than once weekly. This supports cognitive function and may help protect against age-related mental decline.

Mental Health: The omega-3 fatty acids in bele fish may help defend against depression and significantly increase the effectiveness of antidepressant medications.

Bone Health: The high calcium and phosphorus content in bele fish supports bone strength and development.

High-Quality Protein and Essential Nutrients: Bele fish contains 14.5 grams of protein per 100 grams, making it an excellent protein source. It’s remarkably low in fat and rich in essential minerals.

Bele Fish Recipes

Laal Shaak diye Bele Maach:

This is an everyday Bengali dish featuring bele fish and red amaranth leaves.

1. To make this, start by soaking poppy seeds in warm water for about 15 minutes, then drain them and grind them into a coarse paste with 2-3 green chilies.
2. Next, marinate the bele fish with a bit of salt and turmeric powder.
3. Then, I heat 2 tablespoons of mustard oil in a pan and shallow fry the marinated fish until it’s lightly browned.
4. Once done, set the fish aside. In the same pan, first add some kalonji (kalo jeera/black fennel seeds) and the remaining green chilies and temper.
5. Then, add chopped garlic and sauté for a couple of minutes until it’s lightly browned, followed by the chopped onions.
6. Cook until they turn light golden. Now, add the roughly chopped red amaranth leaves along with some salt to the pan and cook them over medium heat.
7. When the leaves are about 75% cooked, stir in the poppy seed paste.
8. Then gently place the fried fish over the leaves and carefully mix everything together.
9. If the mixture seems too dry, I add a tiny bit of water.
10. I continue to cook for another 5-7 minutes until the leaves are fully cooked.
11. Finally, adjust the seasonings to taste and drizzle the remaining mustard oil over the dish.

Bele Fish Curry with Vegetables:

This hearty and nutritious traditional Bengali dish is so wonderfully versatile. So feel free to use your favorite seasonal vegetables and any medium or large-sized fish you prefer.

1. To make bele fish curry with vegetables, start by heating mustard oil in a pan and add some finely chopped onion.
2. Fry the onion until it turns a lovely golden brown.
3. Then, add garlic and ginger paste, turmeric powder, red chili powder, and about 1/4 cup of warm water.
4. Stir this mixture and let it cook for about 5 minutes, allowing all those flavors to meld.
5. Next, add all your chosen vegetables to the pan. Cook the vegetables for about 10 minutes before gently adding the pieces of fish.
6. Season with salt to taste and pour in about a cup of boiled water.
7. After that, I cover the pan with a lid and let it cook for another 15-20 minutes.
8. When its almost soaked add some green chilies and coriander powder.
9. Finally, right before serving, sprinkle some fresh coriander leaves over the curry.

Learn More About Bele Fish Curry with Vegetables

Bele Macher Jhaal:

First, I start by washing the bele fish well, then I rub each piece with some salt and a little turmeric powder.

Next, I heat some mustard oil in a pan. Once it’s hot, I fry the fish until it’s light golden on all sides, then I set the fried fish aside.

In the same oil, I add the chopped tomato, a few of the thickly sliced onion pieces, and the fresh green peas (if I’m using them).

I also add salt, turmeric powder, and chili powder.

I fry this mixture until the tomatoes are well mashed and the ingredients are nicely fried.

Now, I add the mustard paste and the poppy paste to the pan. I stir and cook this mixture until it’s well fried and aromatic.

Then, I gently add the fried fish back into the pan, mixing it well with the masala.

I sprinkle in about 2 to 3 tablespoons of water and mix it all together.

Finally, I add the rest of the chopped onion, the freshly chopped coriander, and a sprinkle of garam masala. I also drizzle a little raw mustard oil over everything, mix it well, and then immediately turn off the flame. My spicy Bele Macher Jhaal is ready! I love to serve this hot with steamed rice.

Bele Macher Jhuri:

Bele Macher Jhuri, is a simple and delicious Bangladeshi fish scramble that’s great even for kids because it’s boneless.

1. To make this, clean the fish thoroughly, removing the head.
2. Then, wash the fish well with salt. Next, boil the fish with turmeric and salt for 6-8 minutes.
3. Once cooked, strain the water and carefully debone the fish, flaking the flesh. Now, heat about 1½ tablespoons of oil in a pan.
4. Once hot, add the finely chopped onion and the chopped or crushed garlic. Fry this until the onion softens.
5. Then, add the flaked, deboned fish along with the chopped green chilies.
6. Sauté this mixture on medium heat, stirring frequently (about every 30 seconds), until it turns a light golden brown.
7. Finally, stir in the chopped coriander leaves and taste to check for salt.