Bengali Fish Curry (Doi Maach)
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Bengali Fish Curry (Doi Maach) calories by ingredient
Introduction
Thick, meaty fish like mahimahi works best in this dish. Slowly add the yogurt to the sauce for smooth results. Garnish with fresh cilantro sprigs. Serve with steamed basmati rice or Curd Rice. Thick, meaty fish like mahimahi works best in this dish. Slowly add the yogurt to the sauce for smooth results. Garnish with fresh cilantro sprigs. Serve with steamed basmati rice or Curd Rice.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
Directions
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.
 Recipe){kind=link}