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
- 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)
- 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)
- 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)
Step-by-step instructions
Step 1 · Rinse basmati chawal thoroughly and soak for 10 minutes
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.
Step 2 · Marinate seafood with haldi
Marinate seafood with haldi, lal mirch, salt, ginger garlic paste, and dahi. Set aside for 10 minutes to absorb flavors.
Step 3 · Heat oil in a handi or kadhai
Heat oil in a handi or kadhai. Sauté pyaz until golden brown. Add chopped tamatar, green chili, and cook till soft.
Step 4 · Add marinated seafood and cook on medium flame until just done (pra...
Add marinated seafood and cook on medium flame until just done (prawns turn pink or fish flakes easily). Sprinkle garam masala.
Step 5 · Layer cooked rice over seafood mixture
Layer cooked rice over seafood mixture. Top with dhaniya patta and pudina patta. Cover tightly and cook on low dum for 5 minutes.
Step 6 · Let biryani rest for 5 minutes before serving
Let biryani rest for 5 minutes before serving. Gently fluff with a fork and serve hot with dahi or cucumber raita.
Why this recipe 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.
A note on tradition
Seafood Biryani is a cherished dish in coastal Indian communities, especially in Kerala, Goa, and Bengal. It is often prepared during festivals like Onam and Durga Puja, where fresh local seafood is abundant. The use of regional spices and herbs reflects India’s diverse culinary heritage. Traditionally served for lunch or festive gatherings, this biryani symbolizes prosperity, hospitality, and the importance of coastal produce in Indian cuisine.