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A fiery and tangy Mangalorean delicacy where fresh mackerel is coated in a freshly ground red chili and tamarind masala, then shallow-fried to perfection. This spicy fish fry is a true taste of the coastal cuisine of Karnataka.
For 4 servings
Prepare the Pulimunchi Masala
Marinate the Mackerel
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A fiery and tangy Mangalorean delicacy where fresh mackerel is coated in a freshly ground red chili and tamarind masala, then shallow-fried to perfection. This spicy fish fry is a true taste of the coastal cuisine of Karnataka.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 349.07 calories per serving with 24.86g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Shallow-Fry the Fish
Serve
Instead of mackerel, you can use other firm-fleshed fish like pomfret (paplet), kingfish (surmai), or sardines (tarle). Adjust frying time based on the thickness of the fish.
To make a gravy, add 1/2 cup of finely chopped onions to the pan after frying the fish. Sauté until golden, then add the remaining masala paste and 1/2 cup of water or thin coconut milk. Simmer for 5-7 minutes, then add the fried fish back to the pan and coat with the gravy.
For a classic 'tawa fry' style, use a flat iron griddle (tawa) and slightly less oil for a more roasted and charred exterior.
Mackerel is a prime source of Omega-3 fatty acids (EPA and DHA), which are crucial for brain health, reducing inflammation, and supporting a healthy cardiovascular system.
The blend of turmeric (curcumin), ginger, garlic, and other spices provides potent anti-inflammatory and antioxidant benefits, helping to combat oxidative stress in the body.
This dish offers high-quality protein from the fish, which is essential for building and repairing tissues, maintaining muscle mass, and promoting a feeling of fullness.
A single serving (one medium piece) of Bangude Pulimunchi Fry contains approximately 350-400 kcal. The calories primarily come from the mackerel, which is a fatty fish, and the coconut oil used for frying.
It can be part of a healthy diet in moderation. Mackerel is an excellent source of heart-healthy Omega-3 fatty acids, protein, and Vitamin D. The spices offer anti-inflammatory benefits. However, since it is a fried dish, portion control is recommended.
Yes, this masala works wonderfully with other firm-fleshed fish. Pomfret, kingfish (surmai), sardines, or even ladyfish are great alternatives. Remember to adjust the frying time according to the fish's thickness.
The masala paste must be thick to adhere to the fish. Always grind with minimal water. If your paste is already too watery, you can thicken it by mixing in a teaspoon of rice flour.
Absolutely. The pulimunchi masala paste can be prepared 2-3 days ahead of time and stored in an airtight container in the refrigerator. This can be a great time-saver.
Sticking usually occurs if the pan or oil is not hot enough when you place the fish in. Ensure the oil is shimmering. Also, avoid the temptation to flip the fish too early; let a firm crust form on one side before turning it. Using a well-seasoned cast-iron pan or a good non-stick pan also helps.