Jhal, Jhol and Fry, the Infamous Parshe Fish

Parshe Fish

Parshe Mach, or Mullet is a small fish with a single central bone. Due to its size and structure this fish is very easy to handle and a favorite in many kitchens. Its tender, soft flesh and small bones make it quite enjoyable. Eating small fish is a hallmark of healthy Bengali cuisine. I bet every Bengali kid grew up hearing these age old sayings such as ‘Macher muro khele buddhi hobe’ or ‘macher chokh khele chokher jyoti barbe’. Translated, it means if you eat the fish head, you’ll gain intelligence, and if you eat the fish eyes, your vision will stay sharp. Of course most of these sayings are not literally true and every one knows that. But as they say, belief is half the flavor, and in a Bengali household, fish stories like these are just as integral to the meal as the fish itself

As for parshe mach, it also has a strong, distinct flavor that may not appeal to everyone. But this fish is quite famous in Bengali cuisine. One of the most iconic preparations using parshe fish is undoubtedly Parshe Machher Jhaal, a spicy mustard-based dish. However, this versatile fish is also perfect for curries, fries, grilling, and more. So how do you decide which to try? Hopefully by the time you finish reading this blog, you’ll know enough about Parshe Mach to pick the perfect preparation for yourself.

Let’s dive in!

Identifying Parshe or Mullet

Mullets are mainly saltwater fishes that are quite easy to identify as they have a very distinct look. It is a silvery fish usually 30–90 cm (1–3 feet) long, with large scales; relatively stocky, cigar-shaped bodies; forked tails; and two distinct dorsal fins, the first containing four stiff spines. Many mullets have strong, gizzard-like stomachs and long intestines capable of handling a largely vegetarian diet.

Nutritional Components of Parshe

Mullet is an excellent source of high-quality protein and contains essential vitamins, minerals, and omega-3 fatty acids, making it a nutritious choice for a balanced diet. Here’s a list of key nutrients per 100 g of mullet fish (parshe):

• Calories: 150 kcal
• Protein: 25 g 
• Fats: 4.9 g 
• Cholesterol: 63 mg 
• Carbohydrates: 0 g
• Sodium: 71 mg 
• Potassium: 458 mg 
• Phosphorus: 244 mg 
• Calcium: 31 mg 
• Iron: 1.4 mg 
• Magnesium: 33 mg 
• Zinc: 0.88 mg 
• Selenium: 47 µg

Benefits of Adding Parshe (Mullet) Fish to Your Regular Diet

1. Wholesome Source of Nutrients: Parshe fish is a holistic source of almost all the essential nutrients that our body needs. It provides vitamins like B6, which supports brain function, and minerals such as potassium, selenium, phosphorus, and iron. All these nutrients can help to improve our bone health, boost our energy, and enhance our body’s ability to fight any disease.  
2. Heart-Healthy Omega-3s: Parshe fish is rich in Omega-3 fatty acids. These healthy fatty acids are beneficial for the heart. They lower bad cholesterol and reduce the risk of cardiovascular diseases. These fatty acids help maintain proper blood flow, regulate blood pressure, and even reduce the risk of heart attacks.
3. Improves Skin and Hair: If you want to have healthy skin and hair, parshe fish is a must add to your regular diet. Its Omega-3s and other nutrients help to improve your skin health while boosting hair follicles, and leaving your hair shiny and strong.
4. Source for Lean Protein: Parse contains 25 g of high-quality protein per 100 g. This fish is perfect for building muscle mass . Having a good portion of lean protein in your regular diet can also support cell repair, growth, and the overall health of your nervous system, ensuring you stay active and strong.
5. Diabetes-Friendly: Parshe fish is carb-free and has a glycemic index of zero. It is a safe and healthy choice for people with diabetes. It helps to maintain stable blood sugar levels while providing essential nutrients without spiking glucose.
6. Reduces Inflammation: The anti-inflammatory properties of Omega-3s in parshe fish can reduce chronic inflammation, which is often linked to heart disease, arthritis, and other illnesses. It’s a natural way to keep inflammation in check while enjoying a delicious meal.
7. Boosts Eye Health: Omega-3 fatty acids in parshe fish are known for their ability to improve eye health. They support the development and maintenance of retinal health, reduce the risk of macular degeneration, and enhance overall eyesight.

Try These Bengali Recipes Using Parshe Fish

Parshe Machher Jhal Shorshe

This is one of the most iconic recipes that is popular in Bangladesh and west bengal alike. The flaky yet sweet tasting parshe (mullet) fish is complemented by the strong and potent mustard gravy.

Ingredients

• Mustard seeds
• Green chillies
• Parshe fish
• Turmeric
• Salt
• Brinjal
• Tomato
• Yoghurt
• Mustard oil
• Bori (lentil dumplings)
• Kaalo jeere (nigela seeds)
• Sugar
• Hot water
• Coriander leaves
• Raw mustard oil

Instructions 

1. To prepare this dish, first soak mustard seeds for 2 hours and grind them with two green chillies into a smooth paste.
2. Coat the parshe with turmeric and salt, and marinate.
3. Cut brinjal and tomato, and slit the green chillies. Beat yoghurt until smooth.
4. Heat mustard oil in a pan, add bori, and fry on medium heat until golden; set aside.
5. Fry the brinjal until golden; set aside. Fry the fish for 1 minute on each side; set aside.
6. Temper the same oil with kaalo jeere (nigela seeds), then add tomatoes and green chillies.
7. Add the mustard paste and fry for 4 minutes. Stir in turmeric, salt, and a splash of water. Cook until the oil rises.
8. Add beaten yoghurt and sugar, then mix well and add hot water for the curry. Once it boils, add the fried bori.
9. After a minute, add the fried brinjal and parshe fish. Simmer on low heat for 5 minutes.
10. Finish with chopped coriander leaves and a drizzle of raw mustard oil.

Koshano Parse Mach

Bengalies are more used to cooking fish in a more watery or what we call jhol with fish. Koshano Mach, or slow-cooked fish curry, is a lesser-known gem of Bengali cuisine. This dish stands out for its thick, spicy gravy, enhanced by ingredients like mustard seeds, coriander leaves, and shredded coconut.

However, you can skip the coconut if you prefer a less sweeter undertone to the curry. Slow-cooked to perfection, the curry typically incorporates large sized fish. Yet it tastes amazing with the unique texture of porsche fish too. The cooking process is very similar to Koshano Mangsho for red meat.

This recipe is perfect for experimenting with traditional Bengali culinary techniques, especially for slow-cooking enthusiasts. Serve with steamed rice for a hearty meal.

Parshe Fry

This a quick and easy way to enjoy crispy and tasty parshe fish.

Ingredients 

• Parshe fish (mullet)
• Turmeric
• Chili powder
• Salt
• Vinegar
• Rice flour
• Oil (for frying)
• Lime (for serving)

Instructions 

1. To make fried mullets, or parshe fry start by cleaning and preparing the fish, removing the fins, tails, and unwanted parts.
2. Coat the fish with a mixture of turmeric, chili powder, salt, and a little vinegar, then let it marinate for 20-30 minutes.
3. After marination, dust the fish with rice flour and fry them in hot oil for about 5 minutes on each side until crispy and golden.
4. Serve the fried mullets with a squeeze of lime, alongside dal (lentils) and rice for a complete and satisfying bengali meal experience.