Healthy and Delicious !!
Yes.... Checkout this recipe for a no oil fish curry which is packed with flavor and perfect for your lunch or dinner.

OIL FREE DOI MAACH or DOI MAACH WITHOUT OIL is a healthier twist on the classic Bengali fish curry. This innovative recipe substitutes oil with yogurt, retaining the dish's rich flavor and creamy texture. Tender fish pieces swim in a velvety doi (yogurt) sauce, infused with aromatic spices, and onion, ginger- garlic paste. This oil-free adaptation reduces calories while preserving the authentic taste. Perfect for health-conscious foodies, Doi Maach without Oil is a delightful and nutritious option for those craving Bengali cuisine's comforting flavors.

Ingredients:

- 6 fish pieces (river fish like carp or catla work well)
- 4 to 5 tbsp yogurt
- 1 medium size onion
- 4-5 garlic cloves
- 1/2 inch ginger
- 4 green chillies
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/2 tsp chili powder
- 1 tsp kashmiri red chilli powder
- 1 tsp garam masala powder
- 1 tsp poppy seeds
-1 tsp melon seeds
-4 to 5 cashew
1 tsp heap rice flour
- Salt to taste
-1 tsp sugar (optional)
- Fresh cilantro for garnish

Instructions:

1. Marinate fish pieces with turmeric powder, chili powder, salt and rice flour for at least 15 minutes.
2. Make a fine paste of onion, ginger, garlic and green chillies. (PASTE 1)
3. Make another smooth paste with poppy seeds, melon seeds, cashew and yogurt. (PASTE 2)
4. Heat a pan and roast the fish pieces in medium- low heat and keep aside.
5. In the same pan add PASTE 1 and braise for 3 to 4 mins in low heat.
6. Add salt and all the dry spices except garam masala powder and little quantity of water.
7. Cook in medium heat for 4 to 5 mins or until the raw smell of the spices disappears.
8. Add PASTE 2 and braise for 3 to 4 mins in medium to low heat.
9. Now add half cup hot water and bring to boil.
10. Add the roasted fish pieces and cook until the fish is tender and the sauce thickens (about 5-7 minutes).
11. Add sugar and adjust the salt.
12. Add the slited green chilli
13. Stir occasionally to prevent burning.
14. Add garam masala powder and garnish with fresh cilantro and serve with steaming rice or roti.

Tips:

- Use a non-stick pan to prevent sticking.
- Adjust the amount of chili powder to suit your desired level of spiciness.
- You can add some water if the sauce becomes too thick.
- Serve with a dollop of yogurt on top for extra creaminess.

Enjoy your oil-free Doi Maach!

Music: Leh
Musician: ASHUTOSH
URL: https://ashutoshmusic.fanlink.to/leh

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