Paanch Phoron-Encrusted Fish Fillets

2 days ago 4

Democracy Dies successful Darkness

This look highlights the usage of paanch phoron, an Indian five-spice blend that includes fenugreek, cumin, fennel, nigella and radhuni oregon brownish mustard seeds.

Adapted from look developer Suresh Hinduja.

Ingredients

measuring cup

Servings: 2-3

1 lb steadfast white-fleshed skinless food fillets
Salt
2 tablespoons paanch phoron spice blend (see headnote)
2 tablespoons rootlike oil
4 tablespoons unsalted butter, astatine country temperature
6 to 8 cherry tomatoes, chopped successful half, oregon sliced if large
Coarsely crushed achromatic pepper
Finely grated zest from 1/2 citrus (1/2 teaspoon)
1 oregon 2 mean peeled and cooked potatoes, mashed and kept lukewarm (1 cup)
Minced flat-leaf parsley, for garnish
Lemon wedges, for garnish

Nutritional Facts

Per serving (based connected 3)

Calories
470
Fat
26 g
Saturated Fat
10 g
Carbohydrates
28 g
Sodium
187 mg
Cholesterol
121 mg
Protein
34 g
Fiber
2 g
Sugar
1 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from look developer Suresh Hinduja.

Tested by Monica Bhide.

Published February 18, 2010

Updated March 13, 2026