Fish Biryani is a delectable rice preparation that employs the use of specific varieties of fish, mostly boneless, in a spicy masala that imparts a unique taste to the dish. Fish Biryani is quite popular especially along the coastal regions of the Indian sub-continent. Other well known variants are seafood biryanis that use prawns, shrimps, clams, squids, oysters or a combination of some of these and prove to be a seafood lover’s delight. 

Ingredients and Preparation

Filleted fish cut into cubes, oil, onions, ginger-garlic paste, long grain rice, Dry Indian spice powders and whole spices such as Red Chilli, Turmeric, Coriander, Garam Masala powders, Cardamoms, Cloves, Black Peppercorns, Cumin, Cinnamon Stick, Bay Leaves, green chillies, Cilantro and Mint Leaves, saffron, lemon juice, yoghurt or hung curds and fish biryani masala.

In a large pan, after cumin seeds splutter, ginger-garlic pastes and onions are fried. Dry spice powders- coriander, chilli, turmeric and garam masala powders are fried, salt and yoghurt added, followed by cilantro, mint leaves, green chillies and biryani masala. Once fried, the cleaned, cubed fish is added and cooked till done. Rice is made separately with little oil, salt and whole spices. Layering of the rice and fish pieces along with gravy, and topping with cilantro, mint leaves and saffron soaked milk completes the dish. 

Optionally-

• Fish may be marinated with the dry spices for some time prior to cooking.

• Sometimes the fish maybe shallow fried before placing in the gravy.  

Variants –

• Malabar Fish Biryani or the Kerala Fish Biriyani uses the special locally famous King fish or ‘Ney meen’ cooked in spicy masala gravy, also using tamarind paste, curry leaves.  

• In Bengal and parts of Orissa and Bangladesh, the fish head biryani is a popular delicacy.

Nutritive Value of Fish Biryani 

A serving size of about 444g of fish biryani supplies-

• 501.1 calories, with 78.3 calories from fat. 

• Total fat 8.7 g, saturated fat 1.2 g, cholesterol 65.8 mg.

• Sodium 96.5 mg

• Total carbohydrate 67.8 g , dietary fibre 6.6 g, sugars 2.5 g

• Protein 37.5 g 

• Estimated percentage of calories from fat is 15.7 %, from carbohydrates is 54.5 % and from protein is 29.8 %. 

Nutritional Enhancements

• The fish biryani can be oven-baked using lesser amounts of olive/soy bean or rice bran oil. Fish need not be deep fried, it may be shallow fried instead using minimum amounts of oil and then introduced into the spicy gravy. Then, after layering with ¾ th done rice, a final baking or microwave cooking process for few minutes creates a flavourful and delicious healthy fish biryani.

• Use of Salmon/Mackerel/Trout/ and such fish after careful deboning can greatly enhance the omega-3 fatty acid content of the fish biryani as these fish are some of the best sources of this nutrient. Essential fatty acids such as omega-3 fatty acids, DHA [Decosahexanoic Acid] and EPA [Eicosapentanoic Acid] have hypocholesterolemic i.e. cholesterol lowering effects. Regular fish intake has proven cardiovascular benefits, anti-cancer actions, aids in improved blood glucose management, lowers incidence of dementia and depression, promotes better vision, anti-inflammatory responses and is studied to lower the risk of delivering premature babies. 

This would be the best option as compared to using shell fish that tend to have higher cholesterol content.