Allergens in Doi Maach: milk, fish, mustard.
Ingredients
Quantities for 4.
- 600g rohu or katla steaks Fish
- 300g, thick and whisked completely smooth Yogurt
- 2 medium, ground to a smooth paste Onion
- 1 tbsp, grated to a paste Ginger
- 1.5 tsp, divided Turmeric
- 1 tsp Kashmiri Chillifor colour without heat
- 4, bruised Cardamom
- 2cm stick Cinnamon
- 4 Cloves
- 2 Bay Leaf
- 2, slit Green Chillioptional
- 5 tbsp Mustard Oil
- 1 tbsp Ghee
- 1 tsp Sugar
- to taste Salt
- 150ml Water
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Rub the fish with 1 tsp turmeric and 1 tsp salt and rest 15 minutes.
- Take the yogurt out of the fridge an hour ahead and whisk it with a fork until there is not a single lump. Cold, lumpy yogurt splits on contact with heat.
- Whisk the kashmiri chilli and remaining turmeric into the yogurt now, not into the hot pan later.
Method
- Heat the mustard oil to smoking, cool it slightly, then fry the fish steaks 2-3 minutes a side until just set. Lift out.This is a light fry, not a hard one. The fish finishes in the yogurt.
- Pour off all but 3 tbsp of the oil. Add the bay leaves, cardamom, cinnamon and cloves and let them swell for 20 seconds.
- Add the onion paste and fry 8-10 minutes, stirring often, until it is pale gold and no longer smells sharp.Onion paste spits and catches. Keep the heat at medium and keep the spoon moving.
- Add the ginger paste and cook 1 minute more.
- Take the pan off the heat entirely and let it cool for a full minute.Adding yogurt to a screaming hot pan is the single reason this dish fails.
- Add the spiced yogurt a spoonful at a time, stirring continuously, until it is all in and smooth.
- Return to the lowest heat and cook 5-6 minutes, stirring in one direction, until the gravy thickens and gloss appears on the surface.Never let it boil. If it looks like it is about to break, lift the pan off the heat and keep stirring.
- Add 150ml water, the sugar, salt and slit chillies and bring to the barest simmer.
- Slide the fish back in, spoon the gravy over, and cook 5 minutes covered.
- Finish with the ghee off the heat and rest 10 minutes before serving with rice.
Safe temperatures: Fish is done at 63°C / 145°F, or when it turns opaque and flakes easily. Reheat leftovers to 74°C / 165°F. FoodSafety.gov
Storage
Keeps 2 days refrigerated. Reheat over very low heat, stirring. A yogurt gravy will split if it is rushed or microwaved.
Nutrition Low estimate
One serving of Doi Maach (338 g) is about 421 calories, or 125 calories per 100 g.
High protein: 34 g a serving, 32% of the calories
| Per serving338 g | Per 100 g | |
|---|---|---|
| Calories | 421 kcal | 125 kcal |
| Protein | 34.0 g | 10 g |
| Carbohydrate | 11.7 g | 3 g |
| of which sugars | 7.2 g | 2 g |
| Fibre | 1.5 g | 0 g |
| Fat | 26.3 g | 8 g |
| of which saturated | 6.2 g | 2 g |
| of which unsaturated | 17.8 g | 5 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Estimated from raw ingredients using USDA FoodData Central.
More like this: Gluten-free Indian recipes · Bengali recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.