Muri Ghonto

Instructions

1. Start by marinating the fish head pieces with half of the turmeric powder and a pinch of salt. Let them sit for about 15 minutes.
2. In a separate pan, dry roast the rice until it turns slightly golden. Then, wash and drain the rice.
3. Heat 1-2 teaspoons of mustard oil or a healthier cooking oil in a separate non-stick pan. Mustard oil adds an authentic Bengali flavor, but it has a strong taste. If you prefer a milder taste, use a different cooking oil.
4. Add the marinated fish head pieces to the pan and sear them on both sides until they turn golden. Remove them from the pan and set them aside.
5. In the same pan, add chopped onions and sauté until they become soft and translucent.
6. Add the chopped tomato and mixed vegetables, and cook for a few minutes until the vegetables start to soften.
7. Stir in the remaining spices: turmeric, cumin powder, coriander powder, red chili powder, and salt. Mix well and cook for another couple of minutes.
8. Add the rice to the pan and sauté for a few more minutes, allowing the rice to absorb the flavors.
9. Return the seared fish head pieces to the pan and mix them with the rice and vegetables.
10. Add enough water to cover the ingredients. Cover the pan and simmer until the rice and fish are cooked and the water is absorbed, about 20-25 minutes. You may need to add more water as needed.
11. Garnish your healthy Muri Ghonto with fresh coriander leaves (optional) and serve.
12. This healthier version of Muri Ghonto reduces the oil content, uses a minimal amount of salt, and incorporates whole grains with rice and vegetables for a balanced meal. Enjoy this delicious Bengali dish with fewer calories and less fat.