ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Salmon Kalia in Panch Phoron Sauce

Randy Mayor; Lydia DeGaris-Pursell
Yield 6 servings (serving size: 1 cup)
A favorite of the Bengalis in eastern India, kalia is traditionally made with the local, strong-tasting, freshwater fish called rui or katla, which belong to the carp family. We made this dish with salmon, but you can also use sea bass, shrimp, lobster, or crab.


  • 6 (6-ounce) salmon fillets (about 1 inch thick)
  • 1 teaspoon salt, divided
  • 3/4 teaspoon ground turmeric
  • 1 tablespoon vegetable oil, divided
  • 2 teaspoons Panch Phoron Blend
  • 4 cups thinly sliced onion (about 1 large)
  • 8 ounces peeled Yukon gold potato, cut into 1/4-inch strips
  • 1 pound tomatoes
  • 2 cups (1/2-inch) cubed zucchini
  • 1 cup water
  • 2 teaspoons paprika
  • 1 teaspoon minced peeled fresh ginger
  • 3 garlic cloves, minced
  • 2 tablespoons plain low-fat yogurt
  • 5 serrano chiles, halved and seeded
  • 1 medium tomato, cut into 1/2-inch thick wedges (about 8 ounces)
  • 1 teaspoon Garam Masala
  • 3 tablespoons chopped fresh cilantro

Nutrition Information

  • calories 443
  • caloriesfromfat 43 %
  • fat 20.9 g
  • satfat 4.7 g
  • monofat 8.3 g
  • polyfat 5.1 g
  • protein 37.8 g
  • carbohydrate 22.1 g
  • fiber 4.4 g
  • cholesterol 113 mg
  • iron 2.8 mg
  • sodium 493 mg
  • calcium 89 mg

How to Make It

  1. Rub salmon fillets with 1/2 teaspoon salt and turmeric; cover and refrigerate 5 minutes. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add fillets; cook 1 minute on each side. Remove fillets; cover and set aside. (Fish need not be fully cooked.)

  2. Combine 2 teaspoons oil and Panch Phoron Blend in pan; cover and cook for 30 seconds, shaking pan constantly. Add onion and potato; stir-fry for 6 minutes or until vegetables begin to brown, stirring frequently.

  3. Place 1 pound tomatoes in a food processor; process until pureed. Add 1/2 teaspoon salt, tomato puree, zucchini, and the next 4 ingredients (zucchini through garlic) to pan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in yogurt until well blended.

  4. Return the fillets to the pan, carefully nestling them into the vegetable mixture. Arrange the chiles and tomato wedges on top of the vegetable mixture; cover and cook 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with Garam Masala and cilantro.