FISH BIRYANI RECIPE
Fish Biryani is a flavorful and aromatic rice dish made with fish, spices, and fragrant basmati rice. It is a popular Indian recipe that combines the delicate taste of fish with the rich flavors of biryani spices. This dish is not only delicious but also provides essential nutrients like protein and carbohydrates. It can be a part of a balanced Indian weight loss diet when portioned appropriately and served with healthy accompaniments.
INGREDIENTS
- 500 grams fish fillets (any white fish like cod or tilapia), cut into pieces
- 2 cups basmati rice, soaked for 30 minutes
- 1 large onion, thinly sliced
- 2 tomatoes, finely chopped
- 2 green chilies, slit lengthwise
- 2 tablespoons biryani masala powder
- 1 tablespoon ginger-garlic paste
- 1/2 cup plain yogurt
- 1/4 cup chopped fresh cilantro (coriander leaves)
- 1/4 cup chopped fresh mint leaves
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1/2 teaspoon garam masala powder
- 1/4 cup cooking oil or ghee (clarified butter)
- Salt to taste
- Water as needed
INSTRUCTIONS
Heat oil or ghee in a large pan over medium heat. Add the sliced onions and sauté until they turn golden brown and caramelized.
Add the ginger-garlic paste and green chilies to the pan. Sauté for a minute until the raw smell of the paste disappears.
Add the chopped tomatoes and cook until they become soft and mushy.
Add the biryani masala powder, turmeric powder, red chili powder, and salt. Mix well and cook for 2-3 minutes to allow the spices to release their flavors.
Add the fish pieces to the pan and gently mix them with the spice mixture. Cook for a few minutes until the fish starts to cook and turns opaque.
In a separate pot, bring water to a boil and add soaked basmati rice. Cook the rice until it is 70-80% cooked. Drain the rice and keep it aside.
In a large oven-safe pot or baking dish, layer half of the partially cooked rice at the bottom. Top it with the fish and spice mixture, spreading it evenly.
Layer the remaining rice on top of the fish mixture. Sprinkle garam masala powder, chopped cilantro, and mint leaves on the rice.
Drizzle plain yogurt over the rice and cover the pot with a tight-fitting lid or aluminum foil.
Preheat the oven to 180°C (350°F) and bake the fish biryani for about 20-25 minutes until the rice is fully cooked and the flavors have melded together.
Remove the pot from the oven and let it rest for a few minutes before serving.
Serve the Fish Biryani hot with raita (yogurt sauce) or a side salad.
TIPS
- Choose fresh and firm fish fillets for the biryani to ensure a tender and flavorful result.
- Soaking the basmati rice helps to achieve long and separate grains. Drain the rice well before using it in the recipe.
- You can use homemade or store-bought biryani masala powder. Adjust the quantity according to your taste preferences.
- If you prefer a milder biryani, reduce the amount of red chili powder or omit it altogether.
- Feel free to add vegetables like peas, carrots, or bell peppers to the biryani for added nutrition and texture.
- Serve the Fish Biryani with a side of raita (yogurt sauce) or a fresh salad to balance the flavors and add more nutrients to your meal.
- Leftover biryani can be refrigerated and enjoyed the next day. Reheat it in a microwave or a pan with a little water to prevent it from drying out.
- Adjust the spices and seasonings according to your taste preferences. You can add more or less spice depending on your preference for heat.
- Garnish the Fish Biryani with fried onions, roasted cashews, or saffron strands for an extra touch of flavor and presentation.
NUTRITION VALUE
- Calories: 400-450
- Protein: 25-30 grams
- Carbohydrates: 50-60 grams
- Fat: 10-12 grams
- Fiber: 2-3 grams
