Seafood Biryani
Global • Jain
How to Make Seafood Biryani (Traditional & Healthy Version)
Seafood Biryani is a flavorful rice dish from coastal India, blending aromatic basmati rice with fresh seafood, spices, and herbs. Popular in regions like Kerala, Goa, and Bengal, this biryani showcases India's rich maritime bounty and time-honored culinary traditions. The dish is a harmonious medley of delicate seafood—typically prawns (jhinga), fish, or squid—layered with fragrant rice, caramelized onions, and a robust masala. Unlike heavier mutton or chicken biryanis, Seafood Biryani offers a lighter yet equally satisfying option, making it a favorite during festive occasions like Onam in Kerala or Durga Puja in Bengal. Seafood Biryani is celebrated for its balance of flavors: subtle sweetness from seafood, earthy undertones from whole garam masala, and freshness from regional herbs like coriander (dhaniya) and mint (pudina). Traditionally cooked in a handi or on a dum, its preparation is a cherished ritual in Indian homes, especially along the western and eastern coasts. This healthy version uses minimal oil and whole spices, making it ideal for lunch while tracking calories. Its irresistible aroma and vibrant colors make it a showstopper at family gatherings and festive thalis.
Ingredients(for 1 medium bowl per person)
- 1 cup Basmati rice (chawal)
- 200 grams Prawns or fish fillet (jhinga or machhli)
- 1 large Onion (pyaz, thinly sliced)
- 1 medium Tomato (tamatar, chopped)
- 1 tablespoon Ginger garlic paste (adrak-lahsun paste)
- 1 Green chili (hari mirch, slit) - optional
- 2 tablespoons Coriander leaves (dhaniya patta, chopped)
- 2 tablespoons Mint leaves (pudina patta, chopped)
- 2 tablespoons Low-fat curd (dahi)
- 1/2 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chili powder (lal mirch) - optional
- 1/2 teaspoon Garam masala (whole or powdered)
- 1 inch Cinnamon stick (dalchini)
- 2 Cloves (laung)
- 2 Cardamom (elaichi)
- 1 Bay leaf (tej patta)
- to taste Salt (namak)
- 1 tablespoon Oil (preferably mustard or coconut oil)
Instructions
- 1
Rinse basmati chawal thoroughly and soak for 10 minutes. Boil in salted water with dalchini, laung, elaichi, and tej patta until 80% cooked. Drain and spread on a plate to cool.
10 minutes
Do not overcook rice; grains should remain separate.
- 2
Marinate seafood with haldi, lal mirch, salt, ginger garlic paste, and dahi. Set aside for 10 minutes to absorb flavors.
10 minutes
Marinating enhances tenderness and taste.
- 3
Heat oil in a handi or kadhai. Sauté pyaz until golden brown. Add chopped tamatar, green chili, and cook till soft.
5 minutes
Caramelizing onions adds natural sweetness.
- 4
Add marinated seafood and cook on medium flame until just done (prawns turn pink or fish flakes easily). Sprinkle garam masala.
5 minutes
Avoid overcooking seafood to retain juiciness.
Why This Dish is Healthy
This healthy version of Seafood Biryani is light on oil and uses lean seafood, making it lower in calories and high in protein. It is rich in essential micronutrients, offers sustained energy, and incorporates whole spices for improved digestion. Balanced macros make it suitable for fitness enthusiasts, while the inclusion of fresh herbs boosts immunity and metabolism.
Seafood Biryani offers high-quality protein from prawns and fish, essential omega-3 fatty acids, and minerals such as iodine and selenium. Basmati rice provides complex carbohydrates and energy, while spices like turmeric (haldi) offer anti-inflammatory benefits. Herbs like coriander and mint supply antioxidants and vitamins A and C. Using low-fat dahi and minimal oil keeps saturated fat low, supporting heart health and weight management.
Pro Tips
- 💡Tip 1: Use fresh seafood from local markets for best taste and nutrition.
- 💡Tip 2: Soak rice for uniform cooking and fluffier grains.
- 💡Tip 3: Layering with herbs enhances aroma and presentation.
Storage & Serving
Store leftover biryani in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave to maintain texture and flavor.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 420.0 kcal |
