Preparation time
1-2 hours
Cooking time
30 mins to 1 hour
Serves
Serves 4
By Dina Macki
From Saturday Kitchen
Baharat-spiced fish is a flavorful Middle Eastern dish that combines aromatic spices with tender fish, served alongside fragrant rice and a refreshing kachumbar salad. This recipe showcases the versatility of Baharat powder, a complex spice blend that adds depth and warmth to the fish.
This Baharat-spiced fish recipe is a nutritious meal, rich in lean protein from the fish, complex carbohydrates from the rice, and various vitamins and minerals from the vegetables in the salad. The use of coconut milk adds healthy fats, while the spices provide antioxidants.
Equipment
£35.99 (available from £27.84)
Ingredients
For the Baharat powder:
- Whole black peppercorns: 100g/3½oz
- Cardamom pods: 70g/2½oz
- Whole nutmeg: 40g/1½oz
- Cinnamon sticks: 100g/3½oz
- Whole cloves: 50g/1¾oz
- Cumin seeds: 150g/5½oz
- Coriander seeds: 100g/3½oz
For the fish:
- Baharat powder: 1 tbsp
- Salt: 1 tsp
- Chilli powder: 1 tsp
- Garlic paste: 2 tsp
- Ginger paste: 1 tsp
- Lemon juice: ½ lemon
- Neutral oil: 4 tbsp
- Whole sea bream or sea bass: 1, about 1kg/2lb 4oz, cleaned and head on
For the kachumbar salad:
- Onion: 1 large, finely chopped
- Ripe mango: 1, peeled, stone removed and finely chopped
- Pomegranate: 1, seeds only
- Cucumber: ½, finely chopped
- Tomatoes: 2, finely chopped
- Fresh coriander: 15g/½oz, finely chopped
- Lemon juice: 1½ lemons
- Salt: to taste
For the rice:
- Vegetable oil: 3 tbsp
- Onion: 1, finely chopped
- Basmati rice: 300g/10½oz
- Salt: to taste
For the sauce:
- Coconut milk: 2 x 400ml tins
- Onion: 1, thinly sliced
- Baharat powder: 1 tsp
- Ground turmeric: 1 tsp
- Green chilli: 1, roughly chopped
- Lemon juice: 1–2 lemons
- Salt: to taste
Method
Prepare the Baharat powder
- Preheat oven to 180C/160C Fan/Gas 4.
- Toast spices on a lined baking tray for 15 minutes.
- Cool and grind to a fine powder.
Marinate the fish
- Mix Baharat powder with other marinade ingredients.
- Make slits in the fish and coat with marinade.
- Refrigerate for at least 1 hour.
Prepare the kachumbar salad
- Soak onion in salted water for 10 minutes.
- Combine other salad ingredients.
- Add drained onion, lemon juice, and salt.
Cook the rice
- Fry onion until golden and crispy.
- Cook rice with water and fried onions.
- Season and set aside.
Cook the fish and prepare the sauce
- Grill fish for 10-13 minutes on each side.
- Simmer sauce ingredients while fish cooks.
- Spoon sauce over fish and grill briefly.
Serve
- Transfer fish to a serving plate.
- Pour remaining sauce over fish.
- Serve with rice and kachumbar salad.
Suggested Wine Pairing
Majestic: Villa Maria Private Bin Marlborough Sauvignon Blanc
This crisp New Zealand white wine offers zesty citrus and tropical fruit notes that complement the spices in the Baharat-seasoned fish. Its refreshing acidity cuts through the richness of the coconut sauce, enhancing the overall flavour profile of the dish.
Tesco: Tesco Finest Albariño
A Spanish white with bright acidity and subtle stone fruit flavours that pair well with the delicate fish and aromatic spices. Its mineral notes provide a refreshing contrast to the creamy coconut sauce.
Sainsbury’s: Taste the Difference Greco di Tufo
This Italian white wine offers a balance of citrus and herbal notes that complement the complex spices in the dish. Its medium body stands up to the flavourful fish without overpowering it, while its crisp finish refreshes the palate between bites.
What can you serve with this
- Naan bread: Perfect for soaking up the delicious coconut sauce and adding a comforting element to the meal.
- Roasted vegetables: A side of roasted Mediterranean vegetables can add extra nutrition and complement the spices in the dish.
- Raita: A cooling yogurt-based side dish can balance the spices and add a refreshing touch to the meal.
- Lentil dal: A simple lentil dal can provide additional protein and create a more substantial meal.
- Mango chutney: The sweetness of mango chutney can contrast nicely with the savoury flavours of the spiced fish.
Nutri-score Health Check
This Baharat-spiced fish recipe receives a Nutri-Score of A, indicating it is a very healthy and well-balanced meal. The score is based on the following factors:
- High-quality protein from the fish
- Healthy fats from coconut milk and vegetable oil
- Complex carbohydrates from basmati rice
- High fibre content from the vegetables in the kachumbar salad
- Various vitamins and minerals from the diverse ingredients
- Antioxidants from the spices used in the Baharat powder
The score has been automatically calculated from the ingredients in the recipe and is only a guide. While this dish is nutritious, be mindful of portion sizes due to the calorie content from the coconut milk and rice.
Recipe FAQ
- Can I use pre-made Baharat powder instead of making my own?
Yes, you can use store-bought Baharat powder if available. Use about 2 tablespoons for this recipe. - Is it possible to use fillets instead of a whole fish?
Certainly. Adjust the cooking time accordingly as fillets will cook faster than a whole fish. - Can I make this recipe dairy-free?
This recipe is already dairy-free, making it suitable for those avoiding dairy products. - How long can I store homemade Baharat powder?
When stored in an airtight container in a cool, dark place, homemade Baharat powder can last up to 6 months. - Can I use a different type of rice?
While basmati rice is traditional, you can use other long-grain rice varieties. Cooking times may vary slightly. - Is there a vegetarian alternative for this recipe?
You could use the same spices and method with firm tofu or cauliflower steaks for a vegetarian version. - How spicy is this dish?
The spice level is moderate. Adjust the amount of chilli powder and green chilli to suit your taste preferences. - Can I prepare any parts of this meal in advance?
You can make the Baharat powder, marinate the fish, and prepare the kachumbar salad in advance to save time. - What if I can’t find sea bream or sea bass?
Other firm white fish like snapper or cod can be used as alternatives. - Is this recipe suitable for freezing?
While it’s best enjoyed fresh, you can freeze the cooked fish and sauce separately for up to 1 month. The kachumbar salad should be made fresh.