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Fish, Maghreb and Middle East

Ghalieh mahi with rice

Ghalieh mahi is a Persian Gulf fish stew made with cod, coriander, and garlic, served with rice for 4 people. It takes 55 minutes and a medium skill level, for about €4.00 per person. The key is cooking the herbs slowly in oil until they turn deep green, and the tamarind that gives the sauce its tangy edge.

Here's a ghalieh mahi, the Persian Gulf fish stew, bright green with coriander, with tamarind that tingles on your tongue, and rice.

Ghalieh mahi with rice
Total time
55 min
Difficulty
Medium
Cost per person
€4.00
Calories per person
530 kcalcalculated by Kiloach, your weight coach
Season
Winter, Spring, Summer, Fall

Ghalieh mahi stands out for its color, a deep green that comes from three bunches of coriander cooked slowly in oil with garlic and fenugreek. Tamarind adds a tangy note that cuts through the sweetness of the softened onions, and the cod flakes apart in this thick, fragrant sauce. It's a dish that breaks from the usual stew routine, both comforting and bright on the tongue.

This is a recipe to plan for an evening when you have a bit of time on your hands, or for a Sunday when you want to introduce your table to something different. The basmati rice soaks up the sauce and balances the chili, making it a generous dish to share with adults curious about new flavors.

The ingredients

4 people

Fish counter

  • Cod or hake fillets 800 g

Fruits and vegetables

  • Onions 2
  • Garlic 6 cloves
  • Fresh coriander 3 bunch

Pantry

  • Dried fenugreekoften in the pantry 2 tbsp
  • Tamarind paste or lemon juice 2 tbsp
  • Tomato pasteoften in the pantry 1 tbsp
  • Turmericoften in the pantry 1 tsp
  • Chili powderoften in the pantry 1 tsp
  • Basmati riceoften in the pantry 320 g
  • Oiloften in the pantry 5 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Fish

The step by step recipe

  1. Brown the sliced onions in the oil with the turmeric, then add the chopped garlic. 10 min

    Brown the onions well, they bring the sweetness that balances the tamarind.

  2. Add the chopped herbs and the fenugreek, and cook them slowly over low heat. 15 min

    Dried fenugreek is found in international grocery stores, if you can't find it use a bit of celery leaves instead.

  3. Add the tomato paste, chili, tamarind, and a glass of water, then let it simmer. 10 min

    Dissolve the tamarind in a bit of hot water first, otherwise it stays lumpy. If you don't have any, use the juice of one lemon and a pinch of sugar.

  4. Cut the fish into large chunks, slide it into the sauce, cover, and let it cook. 12 min

    Don't stir the fish, just shake the pot to spread the sauce around.

  5. Meanwhile, cook the basmati rice in salted water and serve it with the stew.

    Serve the ghalieh mahi piping hot, it tastes even better the next day if you make it ahead.

Our tips to get it right

  • Chop the garlic and herbs finely so they melt into the sauce instead of staying in chunks.
  • If you use lemon juice instead of tamarind, add a pinch of sugar to recover the dish's tangy balance.
  • Pick thick fish fillets, they hold up better during cooking and won't break apart into flakes in the sauce.

The variations

  • Swap the cod for hake or monkfish, two firm fish that hold together well in the sauce.
  • For a vegetarian version, replace the fish with cooked chickpeas and add them only for the last 10 minutes.
  • For a faster version, use pre-cut fish chunks and cut the herb cooking time down to 8 minutes.

What to serve it with

  • Plain basmati rice
  • Flatbread for scooping sauce
  • Plain yogurt on the side

Storage

Ghalieh mahi keeps for 2 days in the refrigerator in a sealed container, and the flavor actually rounds out the next day. Reheat the sauce gently over low heat, without boiling, so the fish doesn't dry out. You can freeze the sauce on its own, without the fish.

Questions about this dish

Can you replace the tamarind?

Yes, the juice of one lemon with a pinch of sugar gives a similar tang. The result is a bit less complex, but still close to the original flavor.

Where can you find dried fenugreek?

You can find it at Middle Eastern or international grocery stores, in the dried spice aisle. If you can't find it, chopped celery leaves give a comparable green note.

Can you make this dish ahead of time?

Yes, the herb sauce can be made a day ahead and kept in the refrigerator. Add the fish only when reheating so it stays tender.

What fish works if you don't have cod?

Hake works very well, as does monkfish if you want a firmer bite. Avoid thin, delicate fish that flake apart too easily during cooking.

How long does it take to make a ghalieh mahi with rice?

Count 55 min in total, prep and cooking included. The recipe is rated “medium”.

How many calories are in a ghalieh mahi with rice?

About 530 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a ghalieh mahi with rice cost?

About €4.00 per serving, or €16.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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