Cracked wheat porridge simmered with pan-seared hammour fillets and finished with dried black lime and ghee. A coastal Emirati take on the classic suhoor dish.
Fish harees is a coastal dish from the UAE and Oman, cooked by Gulf fishermen for suhoor and special occasions.
The wheat carries the flavor of the sea, and the loomi opens the appetite with its salty-tangy depth. The dish is easy on the stomach and high in protein, suiting anyone who wants a filling suhoor without the heaviness of red meat.
In a pot, combine the fish bones (if you have them) with the onion, half the cumin, and about a liter of water. Boil for 20 minutes, then strain the stock and discard the bones.
Drain the soaked wheat and place it in the pot with the fish stock. Leave it on low heat for 50 minutes, stirring from time to time.
In a pan, heat the olive oil and cook the fish fillets for 4 minutes per side with salt and pepper. Break them into large chunks with a wooden spoon.
Add the fish to the pot with the cumin, turmeric, coriander, and loomi. Melt the ghee and drizzle it on top, then stir gently for 10 minutes until the textures come together.
Pour the harees into a plate and garnish with fresh cilantro and drops of olive oil. Serve hot with lemon.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Fish Harees, and how to fix them:
Reduce the pan-frying time by a minute. Add the fish only at the final stage.
Continue cooking uncovered for 10 minutes so the excess evaporates.
Add more loomi and a few drops of fresh lemon just before serving.
Soak it for 8 hours instead of 4. Older wheat needs longer soaking.
Two days only. Reheat with a spoonful of stock.
The fish loses its texture after thawing.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| hammour | shaari or salmon | 1:1 | Pick a variety with firm flesh. |
| loomi | lemon + cumin | 1:1 | A different but acceptable flavor. |
| cracked wheat | fine bulgur | 1:1 | Soak for only 3 hours. |
| Ingredient | 4 people | 8 people | 12 people |
|---|---|---|---|
| Fish | 600 g | 1200 g | 1800 g |
| Wheat | 250 g | 500 g | 750 g |
| Ghee | 50 g | 100 g | 150 g |
| Broth | 1.2 L | 2.4 L | 3.6 L |
Choose fresh fish with firm flesh — hammour, kingfish, or brown-spotted grouper are the best options. Loomi (dried black lime) lifts the fish flavor and removes any muddy note. Break the fish apart after cooking, not before, so it does not fall apart more than you want.
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