Aromatic basmati rice cooked with tender, spiced fish fillets and a blend of whole spices. This one-pot meal is flavorful, satisfying, and perfect for a special weeknight dinner or lunch.
Prep20m
Cook35m
Soak30m
Servings4
Serving:1.5 cups667 cal
Ingredients
For 4 servings
500 gFirm White Fish (Cut into 2-inch pieces (e.g., Kingfish, Pomfret, or Tilapia))
2 cupBasmati Rice (Rinsed and soaked for 30 minutes)
Rinse the basmati rice under cold water until the water runs clear. Soak it in ample water for 30 minutes, then drain completely and set aside.
In a mixing bowl, combine the fish pieces with 1 tbsp ginger-garlic paste, 1 tsp red chili powder, 0.5 tsp turmeric powder, lemon juice, and 0.5 tsp salt. Gently toss to coat the fish evenly. Let it marinate for at least 15-20 minutes.
2
Shallow-Fry the Fish
Heat 2 tbsp of oil in a wide, heavy-bottomed pan or pot over medium-high heat.
Carefully place the marinated fish pieces in a single layer, ensuring not to overcrowd the pan. Fry in batches if necessary.
Cook for 2-3 minutes per side until light golden brown. The fish should be about 70% cooked.
Gently remove the fish from the pan and set aside on a plate.
3
Create the Pulao Base
In the same pan, add the remaining 2 tbsp of oil. Heat it over medium heat.
Aromatic basmati rice cooked with tender, spiced fish fillets and a blend of whole spices. This one-pot meal is flavorful, satisfying, and perfect for a special weeknight dinner or lunch.
This indian recipe takes 55 minutes to prepare and yields 4 servings. At 667.06 calories per serving with 33.87g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Add the whole spices: bay leaf, cinnamon stick, green cardamoms, cloves, and cumin seeds. Sauté for about 30-40 seconds until they become fragrant.
Add the sliced onions and cook for 8-10 minutes, stirring occasionally, until they are well-browned (birista).
Add the remaining 1 tbsp ginger-garlic paste and slit green chilies. Sauté for one minute until the raw aroma disappears.
Stir in the chopped tomatoes and cook for 4-5 minutes until they soften and turn mushy.
Add the spice powders: remaining 0.5 tsp red chili powder, 0.25 tsp turmeric powder, and 1 tsp coriander powder. Add the remaining 1.5 tsp of salt. Mix well and cook for a minute.
Reduce the heat to low. Add the whisked curd and stir continuously for 2-3 minutes to prevent it from splitting, until oil starts to separate from the masala.
4
Cook the Pulao
Add the drained, soaked rice to the pot. Gently fold it into the masala for 1-2 minutes, being careful not to break the delicate rice grains.
Pour in 3.5 cups of water and bring the mixture to a vigorous boil.
Once boiling, gently place the fried fish pieces on top of the rice. Do not stir.
Sprinkle the garam masala, chopped mint leaves, and half of the chopped coriander leaves over the top.
Cover the pot with a tight-fitting lid, reduce the heat to the absolute lowest setting, and let it cook (dum) for 15-18 minutes without opening the lid.
5
Rest and Serve
After the cooking time is up, turn off the heat but keep the lid on. Let the pulao rest for at least 10 minutes. This step is crucial for the rice grains to firm up and become fluffy.
Open the lid and gently fluff the rice with a fork, taking care not to break the fish pieces.
Garnish with the remaining fresh coriander leaves.
Serve hot with a side of cooling raita or a simple kachumber salad.
Pro Tips
1Use a firm-fleshed fish like kingfish (surmai), pomfret, or snapper, as they hold their shape well during cooking.
2Soaking the basmati rice is essential for achieving long, fluffy, and separate grains.
3Do not over-fry the fish initially, as it will continue to cook with the rice. Overcooking will make it dry and tough.
4When adding curd, ensure the heat is low and you stir continuously to prevent it from splitting.
5For an even richer flavor, you can use fish stock instead of water to cook the rice.
6Letting the pulao rest for 10 minutes after cooking is a crucial step for the perfect texture.
7For a more fragrant pulao, you can add a few drops of kewra water or rose water along with the herbs before sealing the pot.
Recipe Variations
With Vegetables
With Vegetables
Add 1 cup of mixed vegetables like green peas, carrots, and beans along with the tomatoes to make it more nutritious.
Coconut Milk Version
Coconut Milk Version
For a coastal flavor, replace 1 cup of water with 1 cup of thick coconut milk. This will give the pulao a creamy and rich texture.
Brown Rice Pulao
Brown Rice Pulao
For a healthier alternative, use brown basmati rice. You will need to increase the soaking time to 2 hours and adjust the water quantity and cooking time accordingly (usually a 1:2.5 rice to water ratio and longer cooking time).
Spicier Version
Spicier Version
Increase the amount of red chili powder and green chilies, or add 1/2 teaspoon of black pepper powder along with the other spices for extra heat.
Health Benefits
✨
Rich in Lean Protein
Fish is an excellent source of high-quality, easily digestible protein, which is essential for muscle repair, immune function, and maintaining a healthy metabolism.
❤️
Heart-Healthy Omega-3s
The firm white fish used in this recipe provides omega-3 fatty acids, which are known to reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
✨
Anti-Inflammatory Spices
Spices like turmeric (containing curcumin) and ginger (containing gingerol) have powerful anti-inflammatory and antioxidant properties that help protect the body's cells from damage.
✨
Sustained Energy Release
Basmati rice has a lower glycemic index compared to other white rice varieties, providing a slower, more sustained release of energy that helps in managing blood sugar levels.
Frequently Asked Questions
How many calories are in one serving of Fish Pulao?
A typical serving of this Fish Pulao (around 470g) contains approximately 650-750 calories. This is an estimate and can vary based on the type of fish and oil used.
Is Fish Pulao healthy?
Yes, Fish Pulao can be a very healthy and balanced meal. It provides high-quality protein and omega-3 fatty acids from the fish, complex carbohydrates from the rice for energy, and beneficial compounds from the various spices. To make it healthier, use minimal oil and serve with a side of fresh salad.
Can I use frozen fish for this recipe?
Absolutely. If using frozen fish, make sure to thaw it completely in the refrigerator overnight. Before marinating, pat the fish pieces thoroughly dry with paper towels to remove excess moisture, which ensures they fry well and don't become mushy.
My rice became mushy. What did I do wrong?
Mushy rice is usually caused by an incorrect rice-to-water ratio or overcooking. Ensure you use exactly 1.75 cups of water for every 1 cup of soaked basmati rice. Also, do not skip the 10-minute resting period after cooking, as it allows the steam to distribute and the grains to firm up.
Can I make this pulao without onions and garlic?
Yes, for a Jain or Satvik version, you can omit the onions and garlic. To compensate for the flavor, you can add a pinch of asafoetida (hing) to the hot oil at the beginning and use a little more ginger and tomatoes.
