Doi Maach (Bengali Fish in Yogurt Sauce)

This healthier take on traditional Bengali Doi Maach reduces fat by lightly searing lean cod and pairing it with protein-rich yogurt and fiber-packed brown rice.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 750 g cod fillets, cut into large pieces · 495 kcal in the whole recipe
• 200 g low-fat yogurt, well whisked · 80 kcal in the whole recipe
• 1.5 tbsp sunflower oil (20 g) · 177 kcal in the whole recipe
• 1 medium onion (150 g), pureed · 60 kcal in the whole recipe
• 2 tsp fresh ginger (12 g), grated · 10 kcal in the whole recipe
• 2 cloves garlic (8 g), minced · 12 kcal in the whole recipe
• 2 green chili peppers (20 g), slit lengthwise · 4 kcal in the whole recipe
• 1 tbsp lemon juice (15 g) · 3 kcal in the whole recipe
• 120 g brown rice (dry) · 439 kcal in the whole recipe
• 1 tsp ground turmeric, 1/2 tsp garam masala, 3 green cardamom pods, 1 bay leaf, salt to taste

Method

1. Cook the brown rice in 2.5 cups of boiling water over low heat for about 25-30 minutes until tender; meanwhile marinate cod fillets with lemon juice, half the turmeric, and a pinch of salt.

   

2. Heat 1 tbsp sunflower oil in a non-stick skillet over medium heat, lightly sear the cod fillets for 2 minutes on each side, then set aside.

   

3. Add the remaining oil to the skillet and sauté cardamom pods, bay leaf, pureed onion, ginger, and garlic for 4-5 minutes; lower heat and stir in remaining turmeric, garam masala, and whisked low-fat yogurt.

   

4. Place the seared fish and green chilies gently into the yogurt gravy, cover, and simmer on low heat for 6-8 minutes until cooked through; serve warm with cooked brown rice.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.