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<\/a><\/p>\nFISH AND SEAFOOD IN PERSIAN CUISINE<\/h2>\n
Fish and seafood play an important role in Persian cooking, especially in the north by the Caspian Sea and in the south along the Persian Gulf.<\/p>\n
One of the most popular winter destinations for Iranians is Bandar Abbas, where the weather stays pleasantly warm with temperatures around 25 to 28 \u00b0C. In summer, however, the heat can climb up to 45 \u00b0C, and the air becomes heavy and humid. Whenever we traveled to the coast, we couldn\u2019t resist eating fresh fish<\/a><\/strong> \u2013 because nowhere does it taste as good as right by the sea. A stroll through the local fish market is a must if you want to pick up the freshest catch and prepare it at home.<\/p>\n
If you enjoy fish and seafood, I have plenty of recipes for you to explore. Try Sabzi Polo ba Mahi \u2013 herb rice with a golden saffron crust, Valak Polo ba Mahi<\/strong> \u2013 wild garlic rice with marinated salmon<\/a>, or Ghalieh Meygoo<\/strong> \u2013 Persian Shrimp in a Tamarind and Cilantro Sauce<\/a><\/p>\n
You\u2019ll also find some non-Persian seafood dishes on the blog, like king prawns with spaghetti aglio e olio or hot pot \u2013 an Asian fondue in vegetable broth. And if you\u2019re simply a rice lover, you\u2019ll discover a whole collection of rice recipes waiting for you.<\/p>\n
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\n\t\t<\/div>\n\nSHRIMP IN TEB-E SONATI – TRADITIONAL PERSIAN MEDICINE<\/h2>\n
In Teb-e Sonati, the traditional Persian system of medicine, shrimp are considered a warm and moist food<\/strong>. They are packed with protein, making them the perfect fuel for both the brain and the muscles.<\/p>\n
Shrimp are also rich in vitamins A, B, C, D, and E<\/strong>, and provide important minerals<\/strong> such as calcium, magnesium, potassium, and phosphorus<\/strong>. On top of that, they are full of healthy omega-3 fats, which support heart and brain health.<\/p>\n
For breastfeeding mothers<\/strong>, shrimp are especially beneficial because they supply valuable iodine<\/strong>, which also plays a key role in keeping the thyroid functioning well.<\/strong> With their extremely low fat<\/strong> content, shrimp can even support weight loss<\/strong>. Their protein keeps you feeling full for longer, too. The only downside is their naturally high cholesterol, so people with elevated blood lipid levels should enjoy them only occasionally.<\/strong><\/p>\n
When buying shrimp<\/strong>, it\u2019s best to choose natural, wild-caught, or sustainably farmed ones<\/strong>. Cold-water shrimp are usually of higher quality and taste much better, <\/strong>and they\u2019re also healthier. Always look for the MSC seal (Marine Stewardship Council), which guarantees sustainable fishing and lower levels of harmful substances<\/strong> compared to cheap mass-market products.<\/p>\n
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<\/a><\/p>\nINGREDIENTS FOR MEYGOO POLO BANDARI<\/h2>\n
INGREDIENTS BREWED SAFFRON<\/h2>\n
1 tsp saffron threads*<\/a><\/strong><\/p>\n
50 ml hot water<\/p>\n
INGREDIENTS MARINADE<\/h2>\n
500 g shrimp<\/p>\n
20 ml brewed saffron<\/p>\n
1 onion, grated<\/p>\n
Juice of 1 lemon<\/p>\n
Salt and pepper<\/p>\n
INGREDIENTS RICE<\/h2>\n
400 g basmati rice*<\/a><\/strong><\/p>\n
1 tsp salt<\/p>\n
INGREDIENTS HERB MIXTURE<\/h2>\n
100 g fresh coriander<\/p>\n
100 g fresh parsley<\/p>\n
OTHER INGREDIENTS<\/h2>\n
1 onion<\/p>\n
3 garlic cloves<\/p>\n
1 tsp turmeric*<\/a><\/strong><\/p>\n
1 tsp cumin*<\/a><\/strong><\/p>\n
1 tbsp dried fenugreek leaves*<\/a><\/strong><\/p>\n
1 tsp tomato paste<\/p>\n
Salt and pepper<\/p>\n
INGREDIENTS\u00a0TAHDIG (crispy bottom crust)<\/h2>\n
1 large potato, sliced<\/p>\n
10 ml brewed saffron<\/p>\n
10 ml ghee<\/a>*<\/strong><\/p>\n
INGREDIENTS TO DRIZZLE OVER THE RICE<\/h2>\n
25 g ghee<\/a><\/strong>* and 10 ml oil<\/p>\n
the rest of the brewed saffron<\/p>\n
HOW TO PREPARE MEYGOO POLO BANDARI<\/h2>\n
STEP 1 \u2013 BREW THE SAFFRON<\/h2>\n
Grind the saffron threads in a mortar until fine. Pour over 50 ml of hot water and cover the mortar with a small plate to keep the aromas.<\/p>\n
STEP 2 – MARINATE THE SHRIMP<\/h2>\n
Clean the shrimp and remove the vein. Grate the onion and squeeze the lemon. Mix the shrimp with onion, lemon juice, use only 20 ml of the brewed saffron (keep the rest for later), plus salt and pepper. Cover and let marinate in the fridge for about 4\u20135 hours.<\/p>\n
STEP 3 – PREPARE THE RICE<\/h2>\n
Rinse the basmati rice several times until the water runs clear \u2013 this removes excess starch and keeps the grains fluffy. Soak the rice in lukewarm salted water (1 tsp salt) for about 2 hours, then drain in a sieve.<\/p>\n
Bring a large pot of water to a boil, add the rice, and cook for 5\u20137 minutes until the grains are just al dente. Drain the rice under cold water to stop the cooking process and set aside.<\/p>\n
STEP 4 – PREPARE THE HERBS<\/h2>\n
Wash the herbs, dry them thoroughly, and chop finely. Set aside 2 tablespoons each for later.<\/p>\n
STEP 5 – COOK THE SAFFRON SHRIMP<\/h2>\n
Dice the onion and saut\u00e9 in a little oil until translucent. Press in the garlic. Add turmeric, cumin, fenugreek leaves, tomato paste, 2 tablespoons of the chopped herbs, salt, and pepper. Mix everything well. Add the marinated shrimp with all their juices and cook for 3\u20135 minutes. Remove from the heat.<\/p>\n
STEP 6 – PREPARE THE TAHDIG<\/h2>\n
Pour the brewed saffron with ghee or oil in your pot<\/a>*<\/strong> or rice cooker<\/a>*<\/strong>. Peel the potato, slice it, and spread the slices evenly on the bottom \u2013 this will form the crispy tahdig crust.<\/p>\n
STEP 7 – LAYER THE RICE<\/h2>\n
Now begin layering:<\/p>\n
A layer of drained and precooked rice<\/p>\n
Next a layer of herbs<\/p>\n
A layer of shrimp mixture<\/p>\n
Repeat until everything is used up, finishing with a layer of rice on top.<\/p>\n
STEP 8 – PREPARE GHEE-OIL-SAFFRON MIXTURE<\/h2>\n
Warm the ghee\u2013oil mixture and mix with the remaining brewed saffron.<\/p>\n
Drizzle over the rice.<\/p>\n
Use the handle of a wooden spoon to poke five holes all the way down to the bottom of the pot \u2013 this allows the steam to rise and cook the rice evenly.<\/p>\n
Rice cooker method<\/strong>: Set the cooker to Crispy mode and let the rice steam for about 45 minutes.<\/p>\n
Stovetop method<\/strong>: Cover the lid with a clean kitchen towel (to catch the steam and prevent it from dripping back onto the rice). Place the lid tightly on the pot and cook on low heat until the rice is fluffy and the bottom turns golden and crispy.<\/p>\n
STEP 9 – FLIP YOUR RICE<\/h2>\n
Once your Meygoo Polo is ready, it\u2019s time for the best part \u2013 revealing the crispy tahdig! Gently loosen the sides of the rice with a spatula. Place a large serving platter over the pot, hold it firmly with both hands, and quickly flip the pot upside down. If done in one confident move, the rice will come out as a beautiful golden dome with the shrimp, herbs, and fluffy basmati inside \u2013 and the crispy potato crust on the outside.<\/p>\n
If you prefer, you can also serve the tahdig separately. Simply spoon the rice with shrimp and herbs onto a large platter and then lift the tahdig out carefully and place it on a small plate. This way everyone at the table can admire the crust and help themselves.<\/p>\n
STEP 10 – GARNISH & SERVE MEYGOO POLO<\/h2>\n
For a beautiful presentation, spoon a little saffron-infused rice on top of your dish for extra color and aroma. Sprinkle with a few fresh herbs like coriander or parsley for a fresh green touch.<\/p>\n
Meygoo Polo is best enjoyed family-style, placed in the center of the table so everyone can admire the layers and the golden tahdig.<\/p>\n
SERVE IT WITH<\/h2>\n
A crisp salad of fresh herbs and vegetables
\nYogurt with cucumber and mint (Mast-o Khiar)
\nOr simply wedges of lemon to squeeze over the shrimp for brightness
\nThis dish is perfect for sharing \u2013 colorful, fragrant, and full of the flavors of southern Persia.<\/p>\nBefarmayid<\/p>\n
Susan<\/p>\n
The items marked with * are affiliate links, referral links. If you buy through this link, I get a small commission. The price stays the same for you and you can easily support my efforts. A big thank you \u2665<\/span><\/p>\n
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