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Ingredients
2 tablespoons canola oil, divided 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 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; saut 5 minutes or until tender. Add ginger, garlic, and bay leaf; saut 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
A mount per serving C alorie s: 235 C alorie s from fat: 29% Fat: 7.6g
www.myrecipes.com/recipe/bengali-fish-curry-doi-maach-10000001065564/print/
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Saturate d fat: 1.7g Monounsaturate d fat: 2.7g Polyunsaturate d fat: 2.5g Prote in: 33.6g C arbohydrate : 7.6g Fibe r: 1.6g C hole ste rol: 129m g Iron: 3.1m g Sodium : 762m g C alcium : 106m g
www.myrecipes.com/recipe/bengali-fish-curry-doi-maach-10000001065564/print/
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