Panch phoran is a whole spice mix literally meaning ‘five spices’. It is a Bengali and Bangladeshi speciality and is particularly good for flavouring dals and vegetable dishes
| Created by | Spinneys |
| Prep time | 10 minutes |
| Marination time | 10-15 minutes |
| Cook time | 30 minutes |
| Serves | 4 |
| Cuisine | Asian |
| Diet | High-protein |
| Preparation | Easy |
| Calories | 344 |
| Fat | 19.9g |
| Saturates | 8.6g |
| Protein | 16.3g |
| Carbs | 28.5g |
| Sugars | 4.6g |
| Given the cook-at-home nature of Spinneys and natural variations in ingredients, nutritional information is approximated. See details | |
Ingredients
Cooking Instructions
Download PDFTo make the spice mix, combine the cumin, brown mustard, fennel, nigella and fenugreek seeds.
Place the fish on a plate and rub with the salt and turmeric. Cover and set aside for 10-15 minutes.
Coarsely grind 1 teaspoon of yellow mustard seeds. Peel and slice the onion. Deseed and halve the green chillies. Roughly chop the tomatoes.
Melt half the oil in a frying pan over a medium-high heat and add the mustard seeds. Stir for a few minutes until they become fragrant. Lay the fish in the pan, skin side down, and leave to cook for 3-4 minutes. Once the skin is crisp and golden, turn and cook for a further 2-3 minutes until the fish is just cooked through. Transfer the fried fish to a plate, cover and set aside.
Heat the remaining oil in the pan over a high heat. Add the panch phoran. Allow the seeds to splutter and pop for 1 minute. Turn the heat down to medium. Stir in the onion and chillies. Sauté gently for 3-4 minutes, until they are just softened and golden. Then stir in the chopped tomatoes and cook for 4-5 minutes until they soften. Add 1 tablespoon of mustard seeds with the chilli flakes and cook for a further 4-5 minutes, stirring.
Pour in the water then add lime juice to taste. Bring to a gentle simmer. Carefully add the fried fish pieces back into the sauce, skin side up, and heat through for 2-3 minutes.
Garnish with chopped coriander leaves and serve with rice.
