Bengali Fish Curry (Doi Maach)
- Number of Servings: 6
Ingredients
Spice 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
To 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; sauté 5 minutes or until tender. Add ginger, garlic, and bay leaf; sauté 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.
Yield: 6 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 235(29% from fat); FAT 7.6g (sat 1.7g,mono 2.7g,poly 2.5g); PROTEIN 33.6g; CHOLESTEROL 129mg; CALCIUM 106mg; SODIUM 762mg; FIBER 1.6g; IRON 3.1mg; CARBOHYDRATE 7.6g
Number of Servings: 6
Recipe submitted by SparkPeople user MELZANYC.
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; sauté 5 minutes or until tender. Add ginger, garlic, and bay leaf; sauté 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.
Yield: 6 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 235(29% from fat); FAT 7.6g (sat 1.7g,mono 2.7g,poly 2.5g); PROTEIN 33.6g; CHOLESTEROL 129mg; CALCIUM 106mg; SODIUM 762mg; FIBER 1.6g; IRON 3.1mg; CARBOHYDRATE 7.6g
Number of Servings: 6
Recipe submitted by SparkPeople user MELZANYC.
Nutritional Info Amount Per Serving
- Calories: 30.2
- Total Fat: 0.6 g
- Cholesterol: 14.7 mg
- Sodium: 26.0 mg
- Total Carbs: 0.8 g
- Dietary Fiber: 0.4 g
- Protein: 5.3 g