Foli Fish: A Bengali Summer Favorite

Foli fish, also called the bronze featherback, is a freshwater fish from Bangladesh, known for its unique flavor and flaky texture. It’s delicious, but it has lots of small bones, which makes it tricky to eat. My mom loves Foli fish and often makes a light, runny curry with it that pairs perfectly with plain rice. One day in Kuopio, Finland, I visited an Asian fish market and thought I was buying Chitol fish. When I showed a picture of the fish to my mom, she immediately recognized it as Foli, her favorite. Though I wasn’t a fan of bony fish, I decided to give it a try. My first attempt was cooking it with mustard paste, which my husband enjoyed without any complaints. Encouraged by that, I followed my mom’s recipe to make a simple, spicy curry. When I tasted it with steamed rice, it reminded me of home—it was comforting and absolutely delicious.

Identifying Foli Fish

The bronze featherback is a slimy, flabby fish that doesn’t struggle much when caught. It has a deep, narrow shape and a long anal fin. It can grow up to 60 cm long, but most are about 25 cm. The fish is easy to recognize because of its tapered tail, slightly rounded head profile, and jaws that don’t stretch beyond its eyes. These features make it unique in its family.

Nutrient Values of Foli or Bronze featherback

Foli is a lean fish with a high-quality protein content, very low fat. The nutrient values (approximate) of Foli fish per 100g is

• Energy: 384 kJ (92 kcal)
• Protein: 20.5 g
• Calcium: 103 mg
• Total Fat: 0.6 g
• Iron: 1.7 mg
• Phosphorus: 450 mg
• Moisture: 76.7 g

What Happens if You Eat Foli or Fali Fish in Summer? How to Cook Foli Fish?

In Bengali households, fish is an essential part of the diet, but choosing the right kind of fish during summer is crucial. Heavy sea fish might cause digestion problems in the heat, so lighter options are preferred. Foli fish is one such choice—it’s nutritious and has a flavor similar to meat, though its small bones can be a challenge for some. Cooking it in a light, simple broth is ideal, as richer preparations might be harder to digest. Since dietary effects vary, it’s always wise to check with a doctor to ensure it suits your summer diet.

Advantages of Eating Foli Fish

Good Source of Protein: The protein in this fish is excellent for muscle development. Therefore, it is great for those looking to gain weight or avoid malnutrition-related issues. It’s also beneficial for children.

Rich in Calcium: The calcium in the fish helps strengthen bones. Hence, it’s suitable for young children to promote strong bones. Elderly women can also benefit from this fish to maintain bone strength. However, be sure to remove the bones before serving it to children to avoid any problems.

Phosphorus: This fish is rich in phosphorus, which is good for the eyes. Therefore, it can be beneficial for both elderly people and children who can consume it regularly.

Popular Bengali Recipes With Foli Mach

Foli Macher Jhol:

This simple and delicate recipe really highlights the natural flavour of the foli fish.

Ingredients:

• 500g Foli fish pieces
• Salt – to taste
• Turmeric powder – for marination & curry
• Mustard oil (or neutral oil) – for frying
• Nigella seeds (kalijira/kalo jira) – for tempering
• Green chilies – slitted, for tempering and garnish
• Cumin powder – for masala paste
• Red chili powder – for masala paste
• Warm water – for making the light gravy
• Fried potato pieces – for added heartiness (Optional)

Instructions: 

1. To prepare this recipe, start by marinating 500gm Foli fish pieces in turmeric and salt, then fry them in mustard oil (or any other neutral oil) until golden.
2. Create a masala paste with turmeric, cumin, and red chili powders. Temper kalijira (Nigella seeds) and green chilies in oil and then add the masala mixture.
3. Cook until oil comes up and then add warm water to create a light gravy.
4. Incorporate the fried fish gently into this sauce and simmer briefly, allowing the flavors to meld.
5. Garnished with slitted green chilies, the dish is served hot with steamed rice, and tender fried potatoes can be added for extra heartiness.

Light Gravy With Vegetable:

This healthy Bengali fish curry is perfect for spring.

Ingredients:

• 4 pieces Foli fish
• Salt – to taste
• Turmeric powder – a pinch for marination & some for curry
• Mustard oil or other oil – for frying and cooking
• Bori (lentil dumplings) – optional, deep-fried
• Potatoes – chopped
• Flat beans (seem) – briefly soaked
• Nigella seeds (kalo jira) – for tempering
• Tomato – chopped
• Chili powder – for curry
• Cumin powder – for curry
• Coriander powder – for curry
• Water – to adjust the gravy consistency
• Slitted green chilies (Garnish)
• Chopped coriander leaves (Garnish)

Instructions: 

1. To make this healthy Bengali fish curry, start by marinating four pieces of Foli fish with salt and a pinch of turmeric, then lightly fry until golden. Optional bori (lentil dumplings) can be deep-fried first and set aside.
2. Briefly soak potato pieces and flat beans (seem), then add them to hot oil tempered with kalo jira (nigella seeds).
3. Stir in chopped tomato, turmeric, chilly, cumin, and coriander powders, adding a bit of water to form a light gravy.
4. Add more water for a gentle consistency, then simmer the fried fish and bori until fully cooked.
5. Finally, garnish with slitted green chilies and chopped coriander leaves, let it rest briefly, and serve this flavorful curry with steamed rice.

Foli Fish Curry with Bitter Gourd and Potato:

This recipe creates a unique combination of the native Foli fish (bronze featherback) with bitter Korola, balanced by the mild sweetness of potato. To make this delicious Bengali dish, start by marinating Foli fish (bronze featherback) with turmeric, red chili powder, and salt. In a pan, heat mustard oil and fry onions until golden, then add spices like turmeric, red chili, and coriander powders. Cut bitter gourd (Korola) and potato into finger shapes and simmer them in the spiced oil with warm water to create a light gravy. Add the marinated fish and cook everything until aromatic and tender. Finish with green chilies for extra flavor, and serve this refreshing and nutritious dish with steamed white rice, perfect for hot summer days.

Click here for the detailed Foli Fish Curry with Bitter Gourd and Potato recipe 

For warm-weather countries like Bangladesh, Foli fish is an excellent choice due to its health benefits and delicious taste. If you haven’t tried this fish yet, you’re missing out on a unique culinary experience. Why not make one of the recipes listed here or get creative and craft your own?