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
- 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))
- 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)
Step-by-step instructions
Step 1 · Mash tofu and boiled potatoes together in a large bowl until smooth...
Mash tofu and boiled potatoes together in a large bowl until smooth and well combined.
Step 2 · Add grated carrot
Add grated carrot, steamed green peas, chopped onion, coriander leaves, and green chilli to the mixture. Mix thoroughly.
Step 3 · Sprinkle in garam masala
Sprinkle in garam masala, cumin powder, turmeric powder, and salt. Add lemon juice. Mix until spices are evenly distributed.
Step 4 · Divide the mixture into four equal parts
Divide the mixture into four equal parts. Shape each into oval cutlets, about 1.5cm thick.
Step 5 · Roll each cutlet in wholemeal breadcrumbs
Roll each cutlet in wholemeal breadcrumbs, pressing gently to ensure an even coating.
Step 6 · Heat olive oil in a non-stick pan over medium heat
Heat olive oil in a non-stick pan over medium heat. Place cutlets in the pan and shallow-fry for 3-4 minutes on each side until golden brown.
Step 7 · Remove cutlets and drain on paper towels
Remove cutlets and drain on paper towels. Serve hot with a wedge of lemon and fresh salad.
Why this recipe 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.
A note on tradition
Bengali Fish Cutlet, though rooted in East Indian culinary tradition, has become a staple within Singapore’s Indian community and is commonly enjoyed at hawker centres and kopitiams, especially in neighbourhoods like Little India and Geylang. The vegetarian version caters to Singapore’s diverse dietary preferences, making it a popular lunch or snack during festivals or casual gatherings. Its presence at local food courts highlights Singapore’s embrace of fusion cuisine and multiculturalism.