Allergens in Muri Ghonto: fish, mustard.
Ingredients
Quantities for 4.
- 1 large head, halved, plus 200g of steaks Fishrohu or katla; the head is the dish, not a garnish
- 150g, washed and drained Basmati Ricegobindobhog is traditional; any short fragrant rice works
- 2, cubed Potato
- 2, sliced Onion
- 1 tbsp paste Ginger
- 1 tsp Turmeric
- 1 tsp Cumin Powder
- 2 Bay Leaf
- 1 tsp Garam Masala
- 4, slit Green Chilli
- 5 tbsp Mustard Oil
- 1 tsp Sugar
- to taste Salt
Cookware
stovetop
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
- The head is fried hard first and then broken up in the pot. That breaking is the technique.
- Heat the mustard oil to smoking and let it cool a little before cooking. Raw mustard oil is harsh.
Method
- Rub the fish head with turmeric and salt and fry in the hot mustard oil until dark and crisp. Break it into pieces in the pan.
- Fry the potato cubes until golden. Lift out.
- Temper the bay leaves, add the onion and fry until brown, then the ginger paste and cumin.
- Return the fish and potato, add the drained rice and toss 3 minutes so every grain is coated in oil.
- Add 400ml hot water, cover and cook 15 minutes until the rice is done and almost dry.
- Finish with the garam masala, green chillies and sugar. Rest 10 minutes.
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. It contains cooked rice and fish, so cool it quickly and refrigerate within two hours. Reheat thoroughly.
Nutrition Medium estimate
One serving of Muri Ghonto (257 g) is about 449 calories, or 175 calories per 100 g.
Medium protein: 16 g a serving, 14% of the calories
| Per serving257 g | Per 100 g | |
|---|---|---|
| Calories | 449 kcal | 175 kcal |
| Protein | 15.7 g | 6 g |
| Carbohydrate | 53.5 g | 21 g |
| of which sugars | 4.5 g | 2 g |
| Fibre | 3.9 g | 2 g |
| Fat | 19.3 g | 8 g |
| of which saturated | 2.4 g | 1 g |
| of which unsaturated | 15.2 g | 6 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for garam masala. Estimated from raw ingredients using USDA FoodData Central.
More like this: Healthy Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · Bengali recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.