Bengali Doi Maach
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Ingredients
- 600 g tilapia fillets
- 250 g natural yoghurt
- 1 onion, finely chopped
- 1 tsp ground turmeric
- 2 fresh green chillies
- 3 green cardamom pods
- 2 tbsp mustard oil
- 10 g fresh coriander, chopped
Nutrition (per serving)
- Calories
- 274 kcal
- Protein
- 34.4 g
- Carbohydrate
- 8.6 g
- of which sugars
- 7.3 g
- Fat
- 11.3 g
- of which saturates
- 2.9 g
- Fibre
- 0.9 g
- Salt
- 0.31 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Cut the tilapia into large chunks and rub with half the ground turmeric.
- 2
Heat the mustard oil in a pan and fry the fish for 1-2 minutes on each side until lightly coloured, then lift out.
- 3
Add the chopped onion to the pan and cook over medium heat for 8 minutes until soft, then add the green cardamom pods and remaining turmeric.
- 4
Whisk the natural yoghurt with 100ml water and add it to the pan, stirring constantly so it does not split.
- 5
Return the fish to the pan with the whole green chillies and simmer gently for 6-7 minutes until the fish is cooked through and flakes easily.
- 6
Scatter with the chopped coriander and serve with rice.
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