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Main course · Bangladeshi

Doi Maach (Fish in Spiced Yoghurt Sauce)

35 min Serves 4 ~298 kcal/serving ~£8.40 (£2.10/serving) Gluten-freeKid-friendlyPescatarian

Dietary and allergen labels, nutrition and cost are worked out automatically from each recipe’s ingredients and are a guide only. Check the labels on what you buy yourself — especially for allergies or coeliac disease. More about recipe labels.

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Ingredients

  • 600 g tilapia fillets
  • 200 g natural yoghurt
  • 1 onion, finely chopped
  • 3 tbsp mustard oil
  • 3 garlic cloves
  • 10 g fresh ginger, grated
  • 1 tsp ground turmeric
  • 2 fresh green chillies

Nutrition (per serving)

Calories
298 kcal
Protein
33.8 g
Carbohydrate
8.6 g
of which sugars
6.3 g
Fat
14.3 g
of which saturates
3 g
Fibre
0.9 g
Salt
0.29 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Cut the tilapia fillets into large pieces and rub with a little of the ground turmeric.

  2. 2

    Heat the mustard oil in a pan and fry the onion for 6 minutes until softened, then add the garlic cloves and fresh ginger and fry for 1 minute.

  3. 3

    Whisk the natural yoghurt until smooth and stir it in with 100ml water, then simmer gently for 5 minutes, stirring to stop it splitting.

  4. 4

    Gently add the fish and fresh green chillies, cover and simmer for 8 minutes, until the fish is opaque and flakes easily.

  5. 5

    Serve with rice.

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