Kholisha/ Banded gourami

I don’t know if it’s a Bengali myth or it actually has any scientific evidence, but we Bengalis are big fans of jiyol mach – fishes that can survive for a long time out of water. It is said that fishes of this type are extra beneficial for health as they have a strong life force.

Banded Gourami (Colisa fasciata), also known as Khalisha in Bengali, is one such fish. If you have ever visited the Bengali countryside during monsoon, you probably have witnessed these fishes trying to crawl out of ponds. That is one mesmerizing sight to see! I just love these fishes for this simple reason only, regardless of whether this jiyol mach story is true or false.

One more thing that makes me love khalisha fish is its unforgettable taste. In the Bengali rainy days, crispy fried khalisha fish with fried onion, red chili with a side of steaming rice is literally therapeutic.

About the Banded Gourami

The Banded Gourami (Colisa fasciata), also called Boro Kholisha, is a freshwater fish found in many countries from South Asia, including Bangladesh. It lives in tropical waters with temperatures between 22°C and 28°C. This fish usually stays near the bottom of rivers, lakes, ponds, and ditches, especially in areas with lots of plants.

The Banded Gourami has a long, flat body and can grow up to 12.5 cm. Its mouth is small and can stick out a little. Older males have a rough upper lip. Young fish have serrated (notched) areas near their eyes. Its body is greenish with bright orange or blue stripes running from its back to its anal fin. Its vertical fins have dark and light spots or bars, and its anal fin often has a red border.

One of the most fascinating traits of the Banded Gourami is its ability to breathe air. It is classified as an obligate air-breathing species, allowing it to survive in oxygen-deficient waters by taking in atmospheric oxygen. This adaptation makes it well-suited for a variety of environments, including stagnant and low-oxygen water bodies.

Benefits and Nutritional Value of Khalisha

Khalisha is a nutritious freshwater fish that provides essential nutrients such as high-quality protein, calcium, iron, selenium, zinc, and vitamin A if consumed on a regular basis. While it doesn’t contain as much omega-3 fatty acids as larger fish like rohu or carp, it still provides a respectable amount relative to its size. These omega-3s contribute to heart and brain health, making Khalisha a valuable addition to a balanced diet.

Eating Khalisha regularly can contribute to overall heart health. Many studies have linked regular fish consumption to a lower risk of heart disease and stroke. Additionally, this fish’s protein and mineral content supports muscle growth, bone strength, and immune function. Regular intake of khalisha is also beneficial for brain health. It can help to preserve memory and slow age-related cognitive decline.

The approximate nutrients per 100g of Khalisha Fish is listed below :

• Protein: 16.2%
• Omega-3: 0.259 g/100g
• Calcium: 327 mg/100g
• Iron: 2.69 mg/100g
• Selenium: 36.4 μg/100g
• Vitamin A: 26.7 μg/100g
• Zinc: 2.04 mg/100g

Kholisha Fish Recipes

Kholisha Fish Curry

The recipe that I will be following here is originally made with Chapila fish. But it also works wonderfully with khalisha/kholisha fish.

To make this traditional Bengali fish curry, clean and cut 250g chapila fish, 1 medium aubergine, 2 medium potatoes, 1 medium tomato, and 1/2 cup onion into medium pieces, then mix everything together with 1 tbsp each of turmeric and red chili powder, 1/3 cup mustard oil, and salt to taste in a bowl.

Heat a pan and add the entire mixture, cooking on medium flame with the lid covered for 20-25 minutes, then add 3/4 green chili and coriander leaves for the final 5 minutes before serving hot with steamed white rice.

Kholisha Fish Fry

Bengali style fried fish is always my favourite. It’s quick, easy and oh so good! To make the best crispy Bengali fish fry, wash and drain 250g kholisha fish, then marinate the pieces with 2 tsp turmeric powder, 1 tbsp red chili powder, and 1 tbsp salt for 30 minutes.

Meanwhile, slice some onions and deep fry them until crispy (beresta) and separately fry 2 green chilies and 2 red dried chilies and put them aside.

Now in the same pan, heat about 5 tbsp mustard oil and shallow fry the marinated fish pieces until golden brown on both sides (about 3-4 minutes per batch), then garnish with the fried onions and chilies.

Kholshe Macher Jhal

The khalisha fish jhal is a bit different from the usual curry recipe. It is a bit more spice heavy so if you prefer that, this is a good one for you.

To prepare this delicious bengali fish gravy, start by soaking 1 medium cut eggplant in water for 10 minutes while you clean and marinate 250g Kholisha fish with salt and turmeric, then grind 1 large chopped tomato with 1/2 tsp each of grated ginger, turmeric powder, chili powder, and cumin powder plus 1/4 tsp coriander powder and 1/2 cup water into a paste.

Heat 1/2 cup oil and fry the fish in batches until light brown on both sides. Then fry the drained eggplant pieces for 2 minutes and set both aside. In the same pan add 1/2 tsp kalojeera (nigella seeds) for 30 seconds.

Now add the masala paste and sauté until oil separates. Add 2-3 cups water and bring to boil.Next, add the fried fish, eggplant, salt, and 4 slit green chilies, cover and cook until gravy thickens, finally remove from heat and mix in 4 tbsp chopped coriander leaves before letting it stand covered for 10 minutes and serving with steamed rice.

Bengali Mustard Fish Fry (Kasundi Fish Fry)

This is an alternative fish fry recipe that you can try with kholisha fish.

To make bengali mustard fish fry, mix 1/2 cup kasundi (Bengali mustard) or Dijon mustard with 1 tbsp wasabi or horseradish and 1 tbsp minced garlic in a bowl.

Then cut 2 pounds fresh fish fillet into 2-3 inch pieces and marinate in this mixture for 30 minutes. Coat each piece thoroughly with breadcrumbs (about 1.5 cups total). Press lightly to ensure the coating sticks, then refrigerate for 30 minutes to set the coating.

Now heat oil in a heavy-bottomed pan and fry the fish pieces 4-5 at a time on medium heat for 3-4 minutes on each side until golden, serving hot with sliced onions and lime wedges.

Overall, the Banded Gourami or Khalisha is a fascinating fish that is both useful and adaptable. Don’t you think so too? Have you ever tried this fish? Let me know about your first encounter with Khalisha fish in the comments.