Friday, August 29, 2014

Panch Phoran Scented Grilled Bengali Fish

Panch Phoran Scented Grilled Bengali Fish

This Bengali-style fried fish calls for a mix of five spices and is tawa grilled, giving the dish a charcoal flavour. What Dijon is to France is what Bengal is to India; both are famous for their style of mustard. The use of canola oil in place of mustard oil retains the delicate flavour of the fish.

Serving Size - 120 grams
Number of Portions - 2
Preparation Time - 15 minutes
Cooking Time - 5 minutes

250 gm fish fillet (any oily fish) with skin
1½ tbsp kasundhi (bengali mustard paste)
2 tbsp chopped dill
2 tsp chopped green chillies
2 tsp roasted channa dal powder (bengal gram spilt and skinned)
4 tsp canola oil

Panch Phoran Spice Mix
2 tsp fennel seeds (methi seeds)
2 tsp nigella seeds (kalauṃji)
2 tsp fenugreek seeds
2 tsp cumin seeds (jeera seeds)
2 tsp mustard seeds (sarason ke beej)

1. Cut the fillets into small pieces. Pat dry. In a separate bowl, add the kasundhi, chopped dill, green chillies and roasted channa dal powder. Mix well and apply to the fish. Set aside.
2. Separately, dry roast the panch phoran spice mix. Lightly pound the seeds till they crack open. Sprinkle it on both sides of the fish.
3. In a pan, heat canola oil and pan/tawa fry the skin side of the filet for the first two minutes. Turn the fish and cook the other side for two minutes. Serve hot.

Nutritional Analysis per Serving

Carbohydrates 5.5 g
Proteins 16.5 g
Fats 11.5 g
Saturated fats 0.7 g
Cholesterol 0 mg
Fibre 1 g
Sodium 370 mg
Calories 192

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