Bengali-Style Fish in Yoghurt Curry

Ingredients for Bengali-Style Fish in Yoghurt Curry

• 1/2 teaspoons ground turmeric

• 1/2 teaspoons freshly ground black pepper

• 1/2 teaspoons cayenne pepper

• 1/2 teaspoons caraway seeds

• 450g tilapia fillets, cut into 1- to 2-inch pieces

• 130g plain, lowfat yoghurt

• 1 tablespoon plain flour

• 5 tablespoons vegetable oil

• 1 tablespoon black mustard seeds

• 1 medium red onion, finely chopped

• 1 tablespoon finely chopped garlic

• 1 tablespoon curry powder

• 300ml double cream

• Salt

• 2 tablespoons finely chopped fresh coriander, for garnish

1. Mix together the turmeric, black pepper, cayenne pepper, and caraway seeds. Add the tilapia pieces and toss to coat. Cover and let sit for 30 minutes in the refrigerator.

2. In a blender, combine the yoghurt and flour and set aside. Heat 45ml of the oil in a medium skillet over medium-high heat. Add the mustard seeds and cook, stirring, until sputtering and fragrant, about 1 minute. Add the onion and cook, stirring, until translucent, about 3 minutes. Add the garlic and curry powder and cook for another 2 minutes. Add the cream and the yoghurt mixture and bring to a simmer. Reduce the heat to low and simmer until the sauce is thick, about 5 minutes.

3. In a nonstick pan, heat the remaining 2 tablespoons oil over medium heat. Gently fry the seasoned fish until crisp on both sides, about 3 minutes per side. Add the yoghurt mixture to the fried fish and simmer until fish is cooked through, about 5 minutes.

4. Season with salt and serve hot, garnished with fresh coriander.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.