Salmon Kalia in Panch Phoron Sauce
A favorite of the Bengalis in eastern India, kalia is traditionally made with the local, strong-tasting, freshwater fish called rui or katla, which belong to the carp family. We made this dish with salmon, but you can also use sea bass, shrimp, lobster, or crab.
6 (6-ounce) salmon fillets (about 1 inch thick)
1 teaspoon salt, divided
3/4 teaspoon ground turmeric
1 tablespoon vegetable oil, divided
2 teaspoons Panch Phoron Blend
4 cups thinly sliced onion (about 1 large)
8 ounces peeled Yukon gold potato, cut into 1/4-inch strips
1 pound tomatoes
2 cups (1/2-inch) cubed zucchini
1 cup water
2 teaspoons paprika
1 teaspoon minced peeled fresh ginger
3 garlic cloves, minced
2 tablespoons plain low-fat yogurt
5 serrano chiles, halved and seeded
1 medium tomato, cut into 1/2-inch thick wedges (about 8 ounces)
1 teaspoon Garam Masala
3 tablespoons chopped fresh cilantro
Rub salmon fillets with 1/2 teaspoon salt and turmeric; cover and refrigerate 5 minutes. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add fillets; cook 1 minute on each side. Remove fillets; cover and set aside. (Fish need not be fully cooked.)
Combine 2 teaspoons oil and Panch Phoron Blend in pan; cover and cook for 30 seconds, shaking pan constantly. Add onion and potato; stir-fry for 6 minutes or until vegetables begin to brown, stirring frequently.
Place 1 pound tomatoes in a food processor; process until pureed. Add 1/2 teaspoon salt, tomato puree, zucchini, and the next 4 ingredients (zucchini through garlic) to pan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in yogurt until well blended.
Return the fillets to the pan, carefully nestling them into the vegetable mixture. Arrange the chiles and tomato wedges on top of the vegetable mixture; cover and cook 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with Garam Masala and cilantro.
Yield: 6 servings (serving size: 1 cup)
CALORIES 443 (43% from fat); FAT 20.9g (satfat 4.7g, monofat 8.3g, polyfat 5.1g); PROTEIN 37.8g; CARBOHYDRATE 22.1g; FIBER 4.4g; CHOLESTEROL 113mg; IRON 2.8mg; SODIUM 493mg; CALCIUM 89mg;
Cooking Light, NOVEMBER 2001
Lentils with Eggplant and Garam Masala
Store the remaining Garam Masala in an airtight container in the freezer for up to six months. Use it to season tofu, couscous, and steamed vegetables.
2 teaspoons olive oil
1 cup chopped onion
1 1/2 teaspoons Garam Masala
1 cup chopped tomato
1 teaspoon ground turmeric
1 teaspoon grated peeled fresh ginger
2 garlic cloves, minced
1 (1-pound) eggplant, peeled and chopped
1 cup dried lentils
4 cups water
1 1/2 teaspoons salt
2 bay leaves
2 cups chopped zucchini
4 1/2 cups hot cooked basmati rice
Heat olive oil in a Dutch oven over medium-high heat. Add onion and Garam Masala; sauté 3 minutes or until onion is tender. Stir in tomato, turmeric, ginger, garlic, and eggplant; sauté 7 minutes or until eggplant is tender.
Add lentils, water, salt, and bay leaves to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Stir in zucchini; bring to a boil. Reduce heat, and simmer 10 minutes or until zucchini is tender. Discard bay leaves. Serve over rice.
Totals include Garam Masala.
Yield: 6 servings (serving size: 1 1/4 cups lentil mixture and 3/4 cup rice)
CALORIES 447 (7% from fat); FAT 3.3g (satfat 0.6g, monofat 1.5g, polyfat 0.8g); PROTEIN 17g; CARBOHYDRATE 90.6g; FIBER 12.4g; CHOLESTEROL 0.0mg; IRON 4.5mg; SODIUM 587mg; CALCIUM 56mg;
Cooking Light, SEPTEMBER 2002
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!