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A classic Goan delicacy where whole pomfret fish are stuffed with a tangy and spicy green coconut masala, coated in semolina, and shallow-fried to crispy perfection. It's a festival for the senses!
For 4 servings
Marinate the Fish
Prepare the Green Masala Stuffing
Stuff the Fish
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A classic Goan delicacy where whole pomfret fish are stuffed with a tangy and spicy green coconut masala, coated in semolina, and shallow-fried to crispy perfection. It's a festival for the senses!
This goan recipe takes 35 minutes to prepare and yields 4 servings. At 704.44 calories per serving with 54g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Coat the Fish
Shallow Fry the Pomfret
Serve
For a different tangy flavor, you can use 2-3 pieces of soaked kokum instead of tamarind paste. A pinch of garam masala can also be added to the stuffing for extra warmth.
If you don't have rice flour, you can use only rava (semolina). For a gluten-free version, use a mix of rice flour and chickpea flour (besan) for the coating.
To bake, preheat your oven to 200°C (400°F). Place the coated fish on a baking tray lined with parchment paper, drizzle with a little oil, and bake for 15-20 minutes, flipping halfway, until cooked and golden.
Pomfret is an excellent source of Omega-3 fatty acids, which are crucial for brain health and reducing inflammation. They also contribute to a healthy heart by lowering blood pressure and triglyceride levels.
This dish provides a significant amount of high-quality protein from the fish, which is essential for building and repairing tissues, muscle growth, and overall body function.
The green masala stuffing is made with fresh ingredients like coriander, mint, ginger, and garlic, which are rich in antioxidants that help combat oxidative stress and protect your cells from damage.
A single serving of Bharli Paplet (one medium stuffed fish) contains approximately 450-500 calories. The exact number can vary based on the size of the fish and the amount of oil absorbed during frying.
It has both healthy and less healthy aspects. Pomfret is an excellent source of lean protein and heart-healthy Omega-3 fatty acids. The green masala is packed with fresh herbs. However, the shallow-frying method adds significant fat and calories. For a healthier version, consider baking it.
Absolutely. This recipe works well with other flat fish like mackerel (bangda), pearl spot (karimeen), or even fillets of kingfish (surmai). You may need to adjust the cooking time based on the thickness of the fish.
Yes, the green masala paste can be prepared a day in advance and stored in an airtight container in the refrigerator. This can be a great time-saver.
This usually happens for two reasons: the masala paste was too thin, or the fish wasn't coated properly. Ensure your paste is ground with minimal water to keep it thick. Also, press the rava coating firmly onto the fish to create a seal around the stuffing.