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Bengali-style Fish in Yogurt Curry


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  • 1/2 teaspoon ground tumeric
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon caraway seeds
  • 1 pound tilapia fillets, cut into 1 to 2 inch pieces
  • 1 cup plain, lowfat yogurt
  • 1 tablespoon all-purpose flour
  • 5 tablespoons vegetable oil
  • 1 tablespoon mustard seeds
  • 1 medium red onion, finely chopped
  • 1 tablespoon finely chopped garlic
  • 1 tablespoon curry powder
  • 1 1/4 cups heavy cream
  • Salt
  • 2 tablespoons finely chopped fresh cilantro, for garnish



Step 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.

In a blender, combine the yogurt and flour and set aside. Heat 3 tablespoons 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 yogurt mixture and bring to a simmer. Reduce the heat to low and simmer until the sauce is thick, about 5 minutes.

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 yogurt mixture to the fried fish and simmer until fish is cooked through, about 5 minutes.

Season with salt and serve hot, garnished with fresh cilantro.


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