Dahi Wali Machhi
|Firm fish fillets||1 1⁄4 Pound (Any Firm White Fish)|
|Garlic paste||2 Teaspoon|
|Ginger paste||1 Teaspoon|
|Lemon juice||3 Tablespoon|
|Coriander seeds||1 Tablespoon|
|Cumin seeds||1 Tablespoon|
|Garlic cloves||8 Large|
|Ginger piece||3⁄4 Inch|
|Green chili pepper||1 Small, seeded and minced|
|Chopped cilantro||1⁄2 Cup (8 tbs)|
|Tomato||1 , coarsely chopped|
|Vegetable oil||2 Tablespoon|
|Onion||1 Large, minced|
|Hot chili powder||1⁄2 Teaspoon (Or To Taste)|
|Mustard powder||1 Teaspoon|
|Garam masala||1 1⁄2 Teaspoon|
|Plain low-fat yogurt||1 Cup (16 tbs), whisked|
|Chopped cilantro||1 Tablespoon (To Garnish)|
Wash the fish, cut into pieces a little smaller than 2 inches, and pat dry.
Place in a mixing bowl with the garlic and ginger pastes, lemon juice, and salt.
Mix well and set aside for a few minutes.
In the meantime, heat a small, shallow pan over medium heat and dry-fry the coriander and cumin seeds until brown, but not burned.
Remove from the heat and allow to cool.
Place the garlic cloves, ginger, chili pepper (if using), cilantro, tomato, and browned seeds in a blender and blend until a smooth paste is formed (add a little water if it is too dry).
In a nonstick pan, heat the oil over medium heat.
Add the onion and stir-fry until golden brown.
Stir in the blended paste, all the dry spices, and salt.
Stir-fry for 1 minute longer.
Add the fish and continue stir-frying for another 4-5 minutes or until the fish is nicely coated and has changed color.
Reduce the heat to as low as possible.
Stir in the yogurt and continue stirring gently until the sauce starts bubbling.
Cover and cook over low heat for about 10 minutes or until the fish flakes easily with a fork.
Garnish with cilantro.
Serve with plain boiled rice, kachoomber raita or any other salad, and bread.
Calories 327 Calories from Fat 124
% Daily Value*
Total Fat 14 g21.7%
Saturated Fat 1.7 g8.7%
Trans Fat 0 g
Cholesterol 97.1 mg32.4%
Sodium 836.9 mg34.9%
Total Carbohydrates 23 g7.6%
Dietary Fiber 4.7 g18.7%
Sugars 8.8 g
Protein 32 g63.5%
Vitamin A 24.2% Vitamin C 41.3%
Calcium 31.3% Iron 23.2%
*Based on a 2000 Calorie diet