Bengali Fish Cutlet
Hawker • Singapore
How to Make Bengali Fish Cutlet (Traditional & Healthy Version)
Bengali Fish Cutlet is a beloved snack in Singapore’s vibrant food culture, often found sizzling at hawker centres and kopitiams in areas with strong Indian influence. Originating from East India, this dish has found a unique identity in Singapore, reflecting the multicultural melting pot of the island nation. Singaporean Bengali Fish Cutlet fuses the aromatic spices of Bengal with local herbs and lighter cooking techniques, making it both flavourful and health-conscious. The cutlet is celebrated for its crispy exterior and tender, flavour-packed interior, traditionally prepared with fish but here adapted for a vegetarian twist, using plant-based ingredients to suit a wider range of diets. It's a popular lunch choice among locals for its satisfying taste and protein content, and it’s often enjoyed with a tangy chilli sauce or a side of fresh salad. The Singaporean adaptation respects tradition while embracing local produce, making it a true testament to the city’s dynamic food scene.
Ingredients(for 2 medium cutlets per serving)
- 200g Firm tofu (mashed, as fish substitute)
- 1 cup Boiled potatoes (mashed)
- 1/2 cup Carrot (grated)
- 1/3 cup Green peas (steamed)
- 1 small Onion (finely chopped)
- 2 tbsp Coriander leaves (chopped (daun ketumbar))
- 1 Green chilli (finely chopped (optional for heat)) - optional
- 1 tsp Garam masala
- 1/2 tsp Cumin powder
- 1/4 tsp Turmeric powder
- to taste Salt
- 1/2 cup Wholemeal breadcrumbs (for coating)
- 2 tbsp Olive oil (or canola oil for shallow frying)
- 1 tsp Lemon juice (freshly squeezed)
Instructions
- 1
Mash tofu and boiled potatoes together in a large bowl until smooth and well combined.
3 minutes
Ensure all excess water is pressed out of tofu for a firmer cutlet.
- 2
Add grated carrot, steamed green peas, chopped onion, coriander leaves, and green chilli to the mixture. Mix thoroughly.
4 minutes
Finely chop all vegetables for even texture.
- 3
Sprinkle in garam masala, cumin powder, turmeric powder, and salt. Add lemon juice. Mix until spices are evenly distributed.
2 minutes
Taste and adjust seasoning before shaping.
- 4
Divide the mixture into four equal parts. Shape each into oval cutlets, about 1.5cm thick.
3 minutes
Wet your hands slightly to prevent sticking.
Why This Dish is Healthy
Opting for tofu instead of fish and using wholemeal breadcrumbs makes this recipe lower in saturated fat and cholesterol, suitable for heart health and weight management. The shallow-frying technique further cuts down on oil absorption, making it a healthier alternative to traditional deep-fried versions. Plus, the dish is packed with fibre and micronutrients, supporting overall wellbeing.
This vegetarian Bengali Fish Cutlet is rich in plant-based protein from tofu and peas, complex carbohydrates from potatoes, and dietary fibre from vegetables and wholemeal breadcrumbs. The use of olive oil for shallow frying reduces unhealthy fats, while the inclusion of fresh herbs and spices provides vitamins A, C, and K, along with antioxidants. It's a balanced dish offering a moderate amount of calories per serving, supporting satiety and stable energy levels.
Pro Tips
- 💡Tip 1: Press tofu well to reduce moisture for firmer, crispier cutlets.
- 💡Tip 2: Chill the shaped cutlets before frying for better texture.
- 💡Tip 3: Serve immediately for the best crunch, paired with local chilli dip.
Storage & Serving
Store leftover cutlets in an airtight container in the refrigerator for up to 2 days. Reheat in a toaster oven or air fryer to retain crispiness. Avoid microwaving to prevent sogginess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
