← All recipes

🍽️ Bengali Yoghurt Fish with Rice

439 kcal · 30 min · 4 servings

Ingredients

• 200 g Basmati whole grain rice
• Salt
• 50 g small onions (1 small onion)
• 2 garlic cloves
• 20 g ginger (1 piece)
• 1 green chili pepper
• 1 tbsp Panch Phoron (Bengali 5-spice mix)
• 2 tbsp sesame oil
• 1 tbsp coriander seeds
• 1 tsp sweet paprika powder
• 0.5 tsp turmeric powder
• 2 pinch chili powder
• 350 ml vegetable broth
• 80 ml tomato puree
• 150 g Greek yogurt
• 600 g firm fish fillet (e.g. haddock, sea bass)
• 5 g coriander (1 handful)
• 2 limes

Instructions

1. 1. Cook the rice in salted water over low heat for about 30 minutes. Follow the instructions on the package.
2. 2. Peel the onion, garlic, and ginger in the meantime.
3. 3. Finely chop the onion, garlic, and ginger.
4. 4. Halve the chili pepper.
5. 5. Remove the seeds from the chili pepper.
6. 6. Rinse the chili pepper.
7. 7. Finely chop the chili pepper.
8. 8. Toast the Bengali spice blend (Panch Phoron) in a wok or pan without fat over medium heat for a short time until fragrant.
9. 9. Let the toasted spice blend cool down.
10. 10. Crush the cooled spice blend in a mortar.
11. 11. Heat oil in a wok or pan.
12. 12. Sauté the chopped onion, garlic, and ginger for 2 minutes over medium heat.
13. 13. Add the chopped chili pepper, salt, the crushed Panch Phoron, and the remaining spices.
14. 14. Sauté the spices briefly.
15. 15. Deglaze the pan with half of the broth.
16. 16. Stir in the tomatoes.
17. 17. Simmer the mixture over low heat for 5 minutes.
18. 18. Stir in the yoghurt well.
19. 19. Add the remaining broth.
20. 20. Simmer the sauce for another 6 to 8 minutes over low heat.
21. 21. Season the sauce with salt.
22. 22. Rinse the fish.
23. 23. Cut the fish into pieces.
24. 24. Let the fish pieces cook in the sauce over low heat for 7 to 8 minutes.
25. 25. Wash the coriander.
26. 26. Shake the coriander dry.
27. 27. Finely chop the coriander.
28. 28. Rinse the limes.
29. 29. Dry the limes.
30. 30. Halve the limes.
31. 31. Plate the rice with the fish and sauce.
32. 32. Sprinkle the dish with the chopped coriander.
33. 33. Serve the dish with the lime wedges.

Nutrition per serving

• kcal: 439
• Protein: 35 g · Fett/Fat: 12 g · Carbs: 45 g