Bengali Mahi Mahi with Mustard Seeds

You've probably noticed the dearth of desserts around The Spiced Life lately. That is partially because we've made some tried and true favorites lately, but it is also because I have 2 different recipes that I am determined to not share until I get them right! One is an unusual granola bar, and the other, pictured below in its first incarnation, is a Dulce de Leche Marshmallow--and if that does not keeping you coming back I don't know what will!


In the meantime, this fabulously simple, quick and delicious fish dish ought to keep you satisfied. It was a big hit with everyone--even as a leftovers-for-lunch with my mother in law (it always makes me nervous serving fish leftover--and she was not here for the dinner). According to MacMillan, West Bengal in India is famous for its fish curries made with mustard seeds and mustard oil. Mustard oil is controversial here in the States (used by Indians everywhere, it is actually not approved for culinary use by the FDA), and I have not yet gathered the nerve to serve it to my kids. MacMillan suggests using crushed mustard seeds as a substitute--and because I adore mustard seeds in Indian cooking, I added the whole seeds as well. The mahi mahi is a great choice for baking this way, as it does not break down at all and retains a firm texture. This is a definite repeater.


Bengali Mahi Mahi with Mustard Seeds
Adapted from Curried Flavors, Maya Kaimal MacMillan

2 lbs mahi mahi fillets (can substitute any other firm, white fleshed fish)
1/4 t paprika or cayenne
1/4 t turmeric
1 t salt
1 T fresh lime juice (lemon is ok too)
3 1/2 T vegetable oil, divided
2 medium onions, finely diced
1 heaping T minced garlic
1 t mustard seeds
1/2 T coarsely crushed mustard seeds
1 heaping cup chopped fresh tomatoes
1 t ground coriander
1 t ground cumin
1/4 t turmeric
1/4 t paprika or cayenne
1/2 t ground cinnamon
1/4 t ground cloves
1/4 t ground cardamom
3 T chopped cilantro
salt to taste
1/2 plain greek yogurt, low fat or whole fat

Preheat the oven to 350 F. Lightly grease a 9X13 casserole dish.

Cut fish into 2-inch wide strips. Pat dry and then place in a Ziploc bag. Whisk together the 1/4 teaspoon cayenne/paprika, 1/4 teaspoon turmeric, the lime juice and 1 tablespoon of the oil. Pour into the Ziploc bag and rub all over the fish sticks.

Heat a large nonstick skillet over medium high heat with 1/2 tablespoon of oil in it. When it is shimmering, add the fish sticks and lightly brown on each side, about 2minutes each side. Do it in 2 batches if necessary. Remove the fish and set it aside. Wipe the pan out.

Reheat the pan over medium high heat with 2 tablespoons of oil in it. Add the mustard seeds (whole). Fry until they pop--you may want to shield the pan with a piece of foil or lid. When they are done popping, add the onion with a pinch of salt and fry until lightly caramelized. Add the garlic and the crushed mustard seeds and fry for another minute. Add the tomatoes with the rest of the spices and a pinch of salt and fry until the tomatoes become very soft and break up (10-15 minutes). Stir occasionally. Add the cilantro with a another pinch of salt and continue cooking until the mixture becomes a wet paste.

Remove the pan from the heat and stir the yogurt in. Arrange the fish in a single layer in the prepared casserole dish and pour the sauce over it. Cover tightly with foil and bake until the fish flake opaque, about 20 minutes. Although we served this with rice, I think it could easily be served on its own with other sides as well.