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Bengali shorshe mach (سرسوں مچھلی) is about 390 calories per serving — firm fish steaks simmered in a mustard-seed paste with green chilli and mustard oil. There is no onion, tomato, or cream in the gravy, so almost all of the calories come from the fish itself and the mustard oil it is cooked in.
Calories in Bengali Shorshe Mach: the count
~390 calories per serving. A serving is roughly 175 g of fish (700 g across 4 people) in a thin mustard gravy made with 3 tablespoons of mustard seeds and 3 tablespoons of mustard oil for the whole pot. The count is for the fish and gravy only; steamed rice on the side is counted separately.
Why Bengali Shorshe Mach sits where it does
- Fish is lean protein. Rohu or a firm white fish is mostly protein with relatively little fat, which keeps the base number moderate.
- Mustard oil for searing and finishing. Three tablespoons plus the raw drizzle at the end is the main fat source in the dish.
- Mustard seeds. The seeds themselves carry some fat and calories; 3 tablespoons across 4 servings is a modest contribution.
- No thickeners. There is no onion paste, tomato, yogurt, or cream, so the gravy adds very little.
Bengali Shorshe Mach macros at a glance
Shorshe mach is a high-protein, moderate-fat, very low-carb dish. The fish supplies the protein, the mustard oil and seeds supply the fat, and carbohydrates are close to zero until you add rice. That makes it one of the better mains here for anyone eating lower-carb.
How Bengali Shorshe Mach fits a desi diet
At about 390 kcal for the fish alone, this is a protein-centred main that pairs best with a measured portion of steamed rice. Because the gravy is so thin and sharp, a small amount of rice goes a long way, which naturally keeps the full plate in check. It is also a good rotation option against heavier mutton or keema curries.
Bengali Shorshe Mach: full macro breakdown
A ~390 kcal serving of shorshe mach (roughly 175 g of fish plus gravy) breaks down approximately like this:
| Macro | Amount | % of calories |
|---|---|---|
| Protein | 34-38g | ~37% |
| Fat | 24-28g | ~58% |
| Carbohydrates | 3-5g | ~4% |
| Fiber | 1-2g | — |
| Sodium | 450-600mg | — |
Protein is very high for the calorie count, which is the main appeal of this dish. The fat is mostly mustard oil, a largely unsaturated oil, plus the natural oil in the fish. Carbohydrates are negligible; the only source is the small amount of mustard seed and chilli.
Bengali Shorshe Mach portion size comparison
| Portion | What it is | Calories |
|---|---|---|
| Small (1 steak) | ~120g fish + gravy | ~270 kcal |
| Standard serving | ~175g fish + gravy | ~390 kcal |
| Large (2 steaks) | ~250g fish + gravy | ~550 kcal |
| Standard + 1 cup steamed rice | ~175g fish + rice | ~590 kcal |
| Made with hilsa (ilish) | ~175g hilsa + gravy | ~450 kcal |
Hilsa is an oily fish, so the classic shorshe ilish version runs higher than the same dish made with rohu or a lean white fish.
Frequently asked questions about Bengali Shorshe Mach calories
Is shorshe mach healthy?
Yes. It is one of the leanest high-protein mains in this hub, cooked with mustard oil and no cream, onion paste, or thickener. The main thing to manage is the rice portion.
Does mustard oil have a lot of calories?
Like any oil, mustard oil is about 120 kcal per tablespoon. Three tablespoons across 4 servings is roughly 90 kcal per serving, which is where most of the fat in this dish comes from.
Is shorshe mach good for weight loss?
It is a strong choice. High protein, almost no carbohydrate, and a moderate fat content mean it is filling for the calories, especially with a small portion of rice.
How does it compare with a regular fish curry?
The RotiAI fish curry with rice is about 400 kcal including rice, while shorshe mach is about 390 kcal before rice, so the mustard version is slightly richer per serving of fish but has no starch in the gravy.
Can I make it with less oil?
Yes. Sear the fish in 1 tablespoon of oil in a non-stick pan, use 1 more in the gravy, and keep the raw drizzle to half a teaspoon. The flavour holds up well.
Tips for a lighter Bengali Shorshe Mach
- Use a lean white fish rather than hilsa if calories matter more than tradition.
- Sear in a non-stick pan with 1 tablespoon of mustard oil instead of 3.
- Steam it (bhapa style) with the mustard paste for an almost oil-free version.
- Measure the rice. Half a cup of steamed rice is enough with a gravy this strong.
- Keep the raw mustard-oil finish tiny; a few drops give the aroma.
For the full step-by-step method, see the Bengali shorshe mach recipe. For other lean protein mains, compare grilled chicken with salad and tandoori chicken with raita.
Get the exact calorie count for Bengali Shorshe Mach
The type of fish and the amount of mustard oil move this number most. RotiAI computes the exact kcal for your shorshe mach, and Sehat Mode fits a high-protein fish dish like this into a personalized desi diet plan.
