SAEDNEWS: If you love southern cuisine, don’t miss the recipe for fish abgoosht (fish stew) or “Lenjoo”—an authentic dish made with fresh fish, southern spices, and the secrets to bringing out the rich flavor of this local specialty.
According to Saednews, Fish stew, also known as Lanju, is one of the authentic and flavorful dishes of southern Iran. It carries the aroma of local spices and the distinctive taste of fresh fish. This dish has traditionally been cooked in the coastal cities of southern Iran and has now become one of the most popular family seafood meals. In this guide, you will get familiar with the ingredients and preparation method of fish stew (Lanju) so you can experience an authentic and delightful taste at home.
Onion: 1 medium
Yogurt (preferably local): 2–3 cups
Fish (preferably Sanger or Hammour): a few pieces
Chabahar local spice mix or “Achar” (cumin, coriander seeds, cinnamon, and seafood spices): as needed
Turmeric, salt, and pepper: as needed
Local oil: as needed
Finely chop the onion and sauté it in a suitable pot with some local oil until golden. Adding turmeric and a little pepper at this stage enhances the aroma and flavor of the dish. Then add the cleaned fish pieces and lightly sauté them so they absorb flavor and lose any raw smell. Keep the heat low to preserve the fish texture.
After lightly frying the fish, slowly add fresh yogurt (preferably local) to the pot to achieve the authentic taste of Lanju. Let it simmer over low heat. Be careful not to use high heat so the yogurt does not curdle and maintains its creamy texture. Gentle boiling helps the yogurt and fish flavors blend well.
When the yogurt begins to simmer, add Chabahar-style spices such as cumin, coriander seeds, cinnamon, and seafood spice mix. A bit of red or black pepper can also improve the flavor. Keep the lid partially open so the mixture slowly cooks and the aroma spreads. In some regions, especially Sistan and Baluchestan, a special spice called “Achar” is used. You may also add a little saffron water for better flavor.
Let the dish cook over low heat for about 30 to 40 minutes until the yogurt, fish, and spices thicken and form a stew-like consistency. During this time, the fish becomes fully cooked and tender, and the sour taste of yogurt blends into the dish. This step is very important because cooking time and heat level determine the final quality. The stew should have a texture similar to a thick sauce. Avoid excessive stirring so the fish pieces do not break apart.
Once the dish reaches the desired texture and taste, turn off the heat. Fish stew (Lanju) is usually served with local bread such as taftoon or sangak. In some southern regions, it is also eaten with plain rice. For better presentation and flavor, you may sprinkle fresh chopped herbs such as cilantro or parsley on top.
Lanju is a nutritious and healthy dish. Thanks to the fish, it is rich in phosphorus and omega-3 fatty acids, which help strengthen the nervous system and improve memory.
In addition, calcium, magnesium, selenium, and vitamin D found in fish help strengthen bones and prevent osteoporosis. This dish is also beneficial for children and may support cognitive development.
Other benefits include improving skin freshness and helping with anemia.
Lanju is sometimes confused with Ghaliyeh Mahi, but the main difference is the base ingredient. Ghaliyeh Mahi is prepared with herbs such as fenugreek and cilantro, while Lanju is cooked with yogurt, giving it a completely different taste.
If you enjoy spicy foods, you can prepare Lanju inspired by Bandari fish stew. In this version, more chili and stronger spices are added to create a hot and fiery flavor.
For the best taste, it is recommended to use firm-fleshed fish such as Sanger or Hammour.
Preparation time: about 15 minutes
Cooking time: about 30–40 minutes
Can be served for lunch or dinner
The recipe is suitable for 4 people
