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.

Recipe by Cooking Light November 2001


Credit: Randy Mayor; Lydia DeGaris-Pursell

Recipe Summary

6 servings (serving size: 1 cup)


Ingredient Checklist


Instructions Checklist
  • 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.)

  • 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.

  • 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.

  • 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.

Nutrition Facts

443 calories; calories from fat 43%; fat 20.9g; saturated fat 4.7g; mono fat 8.3g; poly fat 5.1g; protein 37.8g; carbohydrates 22.1g; fiber 4.4g; cholesterol 113mg; iron 2.8mg; sodium 493mg; calcium 89mg.