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Photo: Jan Smith Photo by: Photo: Jan Smith

Bengali Fish Curry (Doi Maach)

Thick, meaty fish like mahimahi works best in this doi maach recipe. Garnish Bengali Fish Curry with fresh cilantro and serve with basmati rice or Curd Rice for a complete Indian meal.

Cooking Light JUNE 2005

  • Yield: 6 servings (serving size: 1 cup)

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

Preparation

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.

Note: Slowly add the yogurt to the sauce for smooth results.

Nutritional Information

Amount per serving
  • Calories: 235
  • Calories from fat: 29%
  • Fat: 7.6g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 2.5g
  • Protein: 33.6g
  • Carbohydrate: 7.6g
  • Fiber: 1.6g
  • Cholesterol: 129mg
  • Iron: 3.1mg
  • Sodium: 762mg
  • Calcium: 106mg
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