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Muri Ghonto (Fish Stew)

Muri Ghonto (Fish Stew)
Prep Time
20 min
Cook Time
45 min
Yields
2 servings

This hearty fish stew takes an ancient Indian food tradition and adds Newfoundland influences for a uniquely Canadian dish.
 
Courtesy of Sanchita Chakraborty, St. John’s, N.L.

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ingredients

1
large fish head, cleaned (cod is good)
1
Tbsp (15 mL) turmeric, divided
pinch each salt, pepper, fresh cumin powder, pinch phoron (found in ethnic specialty food stores or South Asian markets)
3
Tbsp (45 mL) vegetable oil (approx)
2
leaves bay leaves
1
stick small cinnamon stick (size of pinkie finger)
2
red sun-dried chilies
1
- 1 ½ large onions, finely chopped
2
cloves cloves garlic, chopped
pinch chili powder (optional)
1 ½
cups (375 mL) freshly boiled water
½
cup (125 mL) dried lentils, soaked and cooked as per package instructions
half tomato, chopped
squeeze lemon juice
fresh coriander leaves
cooked white or brown basmati rice
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directions

Step 1

Marinate fish head with ½ tbsp (7 mL) turmeric and the salt and pepper for 10 minutes.

Step 2

In pan over medium heat, heat 1 tbsp (15 mL) oil. Fry fish head on both sides until browned, about 10 minutes total. With spoon, break apart fish head. Set aside.

Step 3

In separate pan over medium heat, heat enough oil to cover bottom of pan. Add 2 pinches panch phoron, cumin, bay leaves, cinnamon stick and chilies; fry for about 5 minutes. Add onions, stirring, until onions are slightly brown. Add garlic; fry for 5 minutes. Add chili powder, if using, and remaining turmeric; fry, stirring, for 5 minutes or until mixture is dry consistency. Add ½ cup (125 mL) water and fish head; simmer, stirring. Add lentils and remaining water; simmer for 10 to 15 minutes. Add tomatoes and generous squeeze of lemon; simmer for 10 to 15 minutes.

Step 4

Garnish with coriander and serve with basmati rice.

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