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Bengali Fish Curry (Doi Maach)IngredientsSpice mix:
2 teaspoons coriander seeds
1 teaspoon cumin seeds
2 dried hot red chiles
2 whole cloves
2 green cardamom pods
1 (1-inch) cinnamon stick
Fish:
2 1/4 pounds mahimahi; cut into 1 1/2-inch pieces
3/4 teaspoon ground turmeric
1/2 teaspoon salt
2 tablespoons canola oil; divided
Sauce:
3/4 cup finely chopped red onion
1 teaspoon grated peeled fresh ginger
1 garlic clove; minced
1 bay leaf
1/4 cup water
1 teaspoon salt
1/2 teaspoon sugar
1 cup plain whole milk yogurt
Nutritional Information
CALORIES 235(29% from fat); FAT 7.6g (sat 1.7g;mono 2.7g;poly 2.5g); IRON 3.1mg; CHOLESTEROL 129mg; CALCIUM 106mg; CARBOHYDRATE 7.6g; SODIUM 762mg; PROTEIN 33.6g; FIBER 1.6g
Methods/stepsTo prepare spice mix; combine first 6 ingredients in a spice or coffee grinder; process until finely ground. To prepare fish; combine mahimahi; turmeric; and 1/2 teaspoon salt in a large bowl; toss well. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half of fish; cook 5 minutes or until fish is lightly browned and flakes easily when tested with a fork (do not overcook). Remove from pan. Repeat procedure with remaining fish and oil. To prepare sauce; add onion to pan; saut? 5 minutes or until tender. Add ginger; garlic; and bay leaf; saut? 2 minutes. Add ground spice mix; cook 2 minutes. Stir in water; 1 teaspoon salt; and sugar. Remove pan from heat; gradually stir in yogurt. Cook over low heat 5 minutes; stirring constantly. Return fish and accumulated juices to pan. Cook over low heat 5 minutes or just until heated. Discard bay leaf. Reviews |
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