Steamed Fish with Blue Rice
Beverages • India
How to Make Steamed Fish with Blue Rice (Traditional & Healthy Version)
Steamed Fish with Blue Rice is a unique and elegant dish that brings together delicate, moist fish and fragrant, naturally colored rice, making it perfect for those seeking healthy and visually stunning Indian recipes. While blue rice is not common in most Indian households, it draws inspiration from the use of butterfly pea flower (aparajita phool), which is found in parts of Assam and Bengal. The steamed fish is marinated with Indian spices, wrapped in banana leaves (kele ka patta), and steamed to perfection, letting the flavors infuse subtly without heavy oils. This dish is ideal for those following a light, balanced diet and is often enjoyed during special occasions or festive family gatherings. The blue rice, colored naturally with butterfly pea flowers, is not only a feast for the eyes but also carries gentle, earthy flavors. Combining this with steamed fish offers a wholesome meal rich in protein and antioxidants. In several coastal regions of India, especially in Bengal and Kerala, steaming fish wrapped in leaves is a time-honored technique that preserves nutrients while enhancing aroma. This dish is an excellent choice for health-conscious families looking to incorporate traditional Indian flavors with a modern, nutritious twist.
Ingredients(for 1 plate (1 fillet with 1/2 cup blue rice))
- 2 pieces (100g each) White fish fillet (rohu, bhetki, or basa) (machhli)
- 10-12 Butterfly pea flowers (aparajita phool)
- 1 cup Basmati rice (chawal)
- 2 pieces large Banana leaves (kele ka patta)
- 1 tsp Mustard oil (sarson ka tel)
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Red chili powder (lal mirch)
- 1 tbsp Ginger-garlic paste (adrak-lasun paste)
- to taste Salt (namak)
- 1 tbsp Lime juice (nimbu ka ras) - optional
- 1 tbsp Fresh coriander leaves (hara dhania) - optional
Instructions
- 1
Rinse the basmati chawal thoroughly and soak for 15 minutes. Meanwhile, soak butterfly pea flowers in 1 cup warm water to extract the blue color.
10 minutes
Ensure rice is well-rinsed for fluffier texture.
- 2
Boil rice in water colored with the butterfly pea flower extract until cooked. Drain and fluff. Set aside.
15 minutes
Add flowers during the last 5 minutes for deeper color.
- 3
Marinate fish fillets with ginger-garlic paste, haldi, lal mirch, salt, and nimbu ka ras. Let rest for 10 minutes.
10 minutes
Marinate longer for deeper flavor.
- 4
Lightly grease banana leaves with sarson ka tel. Place marinated fish in the center, wrap securely, and tie with kitchen thread.
5 minutes
Warming leaves over an open flame makes them pliable.
Why This Dish is Healthy
This recipe is a healthy choice because it uses steaming, one of the gentlest cooking methods, which maintains the nutritional profile of both fish and rice. The absence of heavy oils and refined ingredients makes it suitable for weight management and heart health. Naturally colored rice offers extra antioxidants, and the use of traditional Indian spices adds anti-inflammatory benefits.
Steamed Fish with Blue Rice is low in calories and rich in high-quality protein, making it excellent for muscle repair and growth. The use of butterfly pea flower adds antioxidants and anthocyanins, which support immune health. Minimal use of oil and steaming preserves vitamins like B12, D, and essential minerals such as selenium and phosphorus. The dish is gluten-free and can be adapted for lactose intolerance.
Pro Tips
- 💡Tip 1: Use fresh banana leaves for best aroma; wipe clean before use.
- 💡Tip 2: Marinate fish for at least 30 minutes if time permits for deeper flavor.
- 💡Tip 3: For vibrant rice, use more butterfly pea flowers and avoid overcooking.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 1 day. Re-steam gently before serving. Rice may be stored separately to retain color.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 500.0 kcal |
