Teresa's Recipes
Ghaliyeh Mahi
Ghaliyeh Mahi is a delightful and aromatic Iranian fish stew that beautifully marries fresh herbs and spices. Originating from the southern coastal regions of Iran, this dish showcases the country's rich culinary heritage. The tender fish fillets are enveloped in a vibrant sauce made from a medley of fresh cilantro, parsley, and a blend of spices, making it not just a meal, but an experience that transports you to the shores of the Persian Gulf. Serve it hot with a side of fluffy steamed rice or warm bread to soak up the delicious sauce.
Ingredients
- 2 cups Water
- 3 tablespoons Vegetable oil
- to taste Salt
- to taste Black pepper
- 1 cup, chopped Fresh parsley
- 1 cup, chopped Fresh cilantro
- 2 tablespoons Lemon juice
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Red chili powder
- 1/2 teaspoon Turmeric
- 2 tablespoons Tomato paste
- 4 cloves, minced Garlic
- 1 large, chopped Onion
- 1 pound Fish fillets (such as white fish or salmon)
Dietary Notes
- Servings: 4
- Dish Type: Main Course
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Calories: 280
- Fat: 12g
- Carbs: 10g
- Protein: 30g
- Sodium: 350mg
- Sugar: 3g
Instructions
- In a large pot, heat the vegetable oil over medium heat until shimmering.
- Add the chopped onion and minced garlic. Sauté for about 5-7 minutes until the onion turns golden brown and fragrant.
- Stir in the tomato paste, turmeric, red chili powder, ground coriander, and ground cumin. Cook for another 2 minutes, stirring constantly to develop the flavors.
- Gently add the fish fillets to the pot, ensuring they are well coated with the spice mixture.
- Pour in the water and add the lemon juice. Season with salt and pepper to taste, adjusting as necessary.
- Cover the pot and simmer for 30 minutes on low heat, allowing the fish to cook through and soak up all the flavors.
- In the final 5 minutes of cooking, stir in the chopped cilantro and parsley, allowing their freshness to permeate the stew.
- Serve the Ghaliyeh Mahi hot, accompanied by steamed rice or warm bread, perfect for soaking up the rich sauce.
Tips
- For a spicier kick, increase the amount of red chili powder or add fresh chopped green chilies.
- Feel free to substitute the fish with shrimp or a combination of seafood for a delightful variation.
- This dish can be prepared a day in advance; the flavors deepen and improve as it rests.