Mixed Seafood in a Bengali Broth (Macher Jhol)

A flavorful Bengali fish stew featuring halibut, scallops, prawns, lobster, and squid in a spiced aromatic broth.

Healthy Seafood Main Course Spicy Bengali Fish Stew

Estimated Nutrition

Calories

455.1

kcal / serving

1820.5 kcal total

Carbs

26.4g

per serving

105.6 g total

Fat

22.1g

per serving

88.4 g total

Protein

36.3g

per serving

145.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

GrainsCereals

piece

Basmati Rice

boiled

Liquids

750

Fish Stock

NutsSeeds

1.5

tsp

Salt

OilsFats

tbsp

Vegetable Oil

Mustard Oil

Seafood

300

Halibut Fillet

scaled, pin-boned and cut into 5cm cubes

piece

Scallops

cleaned and removed from shells

piece

Prawns

shells removed, deveined

piece

Lobster

meat removed and cut into 2.5cm cubes, reserve 1 claw

piece

Squid

cleaned and sliced into 1cm thick rings

Vegetables

piece

Potatoes

peeled, boiled and sliced 1cm thick

piece

Aubergines

sliced 1cm thick

piece

Cherry Tomatoes

on the vine

piece

Onion

finely chopped

Method

Wash and dry seafood, then season seafood, potatoes, aubergine, and tomatoes with salt, vegetable oil, sugar, and spices before refrigerating.

Heat mustard oil and sizzle cardamom, peppercorns, bay leaves, onion seeds, and fennel seeds.

Add onions and cook for 10 minutes until golden-brown.

Fry turmeric, chilli powder, and cumin for 1 minute before adding tomatoes and chillies for 3 minutes.

Stir in fish stock, salt, and sugar, then simmer for 10 minutes.

Add coriander and lemon juice, cook for 2 minutes, then sieve the broth and stir in ground cardamom.

Sear the seafood mixture, excluding lobster and squid, in a hot pan for 2 minutes.

Add lobster for 1 minute, then add squid and cook for 2 more minutes until done.

Transfer seafood to a bowl, garnish with coriander cress, pour over the warm broth, and serve with rice.