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
- 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)
- 1 tbsp Fresh coriander leaves (hara dhania)
Step-by-step instructions
Step 1 · Rinse the basmati chawal thoroughly and soak for 15 minutes
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.
Step 2 · Boil rice in water colored with the butterfly pea flower extract un...
Boil rice in water colored with the butterfly pea flower extract until cooked. Drain and fluff. Set aside.
Step 3 · Marinate fish fillets with ginger-garlic paste
Marinate fish fillets with ginger-garlic paste, haldi, lal mirch, salt, and nimbu ka ras. Let rest for 10 minutes.
Step 4 · Lightly grease banana leaves with sarson ka tel
Lightly grease banana leaves with sarson ka tel. Place marinated fish in the center, wrap securely, and tie with kitchen thread.
Step 5 · Steam the wrapped fish in a steamer or idli cooker for 12-15 minute...
Steam the wrapped fish in a steamer or idli cooker for 12-15 minutes until fully cooked and tender.
Step 6 · Serve hot
Serve hot, unwrapping the fish at the table, with blue rice garnished with hara dhania and a fresh nimbu wedge.
Why this recipe 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.
A note on tradition
Steaming fish wrapped in banana leaves is a cherished technique in coastal regions of India, particularly in Bengal, Assam, and Kerala. The use of natural flower colors in rice is found in Assamese and Manipuri cuisine, where aparajita phool is used for festive occasions. While not tied to a specific festival, this dish is often prepared for special family gatherings or to impress guests with its unique presentation.