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Tuesday, August 12, 2008
Can't get enough of these flavorful biryanis. Fish biryani is my fourth entry for the biryani. I'm using oily fish which are rich in Omega 3s .Fillets are better for me because there are no tiny bones and its all clean ,ready to cook. Tomatoes used in the biryani add the tangy flavor to the biryani unlike other biryanis in which i used yogurt and lime to add the tang to the rice.
Ingredients you'll need are
4 fillets of fish Cod or Halibut or Rainbow trout or Atlantic Salmon
1 teaspoon ginger garlic paste
1 teaspoon garam masala(ground cloves,cinnamon and cardamom)
1 teaspoon each coriander and cumin powder
1 teaspoon chilly powder
1/2 teaspoon turmeric
1 teaspoon salt.
4cups Basmati rice
3 medium ripe Tomatoes
1/2 Cup Peas
1/2 cup Sliced Carrots
1 teaspoon Ginger garlic paste
1 teaspoon Ground spices cloves, cinnamon ,coriander seeds and cumin seeds(aka Garam Masala)
Few Whole Spices Cloves,Cumin seeds,Cinnamon sticks and cardamom
1 cup Chopped cilantro and mint
1 medium Onion Thinly Sliced
1/2 lime juice
2 green chillies
1 teaspoon red chilly powder
1 teaspoon turmeric
2 teaspoon salt
4 tablespoon Extra Virgin Olive Oil
To make the Fish Biryani
Marinate and Shallow fry the Fish
Marinate fish with all the spices in the list for about an hour. Shallow fry in a non stick pan using olive oil. fry about 7 minutes on each side on medium heat. Set aside for layering later.
Cook the Vegetables
Heat Olive oil in a Saucepan with lid .Fry the thinly sliced onions until lightly golden brown. Remove the fried onions and set aside.Add the cumin seeds ,whole Spices and saute for a minute then add the ginger garlic paste. Let roast for a minute. Now stir in the chopped tomatoes,peas,carrots ,chilly powder ,garam masala and turmeric. Cook Veggies while covered for about 20 minutes while stirring occasionally.
Meanwhile wash and soak rice for 15minutes. Boil about 8 cups of water in another large Skillet with lid and add salt and whole cloves. Drain the water from rice and add to the boiling water. Cook until its 80% done.
Make Layers and Cook Some more
Gather all the ingredients(Fried Fish,Chopped Mint\Cilantro,Lime Juice ,Cooked Veggie mixture and crispy fried onions) to make the layers promptly.Drain the rice in a strainer. Real quick before the rice cools. Keep the same skillet used to boil rice back on heat. Coat the bottom of the skillet with table spoon of olive oil. Spread half the rice in the skillet.Spread the vegetable mixture,Sprinkle the lime juice,crispy fried onions and chopped greens around the first rice layer.
Now layer the rest half of rice .Then delicately layer the fish over rice and sprinkle any remaining chopped greens or fried onions.
. Cover tightly and cook for another 10 minutes until you see steam escaping from the lid. Wait another 10 minutes before removing the lid.
Before serving ,set the fish on a big plate then properly mix all the layers and serve. Garnish with roasted nuts and cherry tomatoes.
Other Yummy Biryani recipes Posted here
Hyderabadi Lamb Biryani
Health Nut Fish Facts
Oily fish like Salmon ,trout ,cod and haibut are high in Omega 3 fatty acids. Omega 3s are healthy fats that help prevent a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis. Fish like Salmon,Perch ,Cod ,Halibut and Rainbow trout are rich in calcium.
Other good sources of Omega 3s
(image source : Whfood)
Learn more about Omega 3s benefits.
This recipe is my entry for Sangeeth's Eat Healthy :Calcium Rich Event