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A fiery and tangy Mangalorean-style fish fry featuring fresh sardines coated in a vibrant red masala paste. Shallow-fried in coconut oil until perfectly crisp on the outside and tender inside, it's a coastal classic.
For 4 servings
Prepare the Fish
Roast the Spices
Grind the Masala Paste
Marinate the Fish
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A fiery and tangy Mangalorean-style fish fry featuring fresh sardines coated in a vibrant red masala paste. Shallow-fried in coconut oil until perfectly crisp on the outside and tender inside, it's a coastal classic.
This south_indian recipe takes 65 minutes to prepare and yields 4 servings. At 391.38 calories per serving with 34.03g of protein, it's a moderately challenging recipe perfect for lunch or dinner or appetizer.
Coat the Fish for Frying
Shallow Fry the Sardines
Serve
For a lower-fat version, bake the marinated and coated fish. Preheat your oven to 200°C (400°F), place the fish on a baking sheet lined with parchment paper, and bake for 15-20 minutes, flipping halfway through.
This versatile masala paste works wonderfully with other oily fish like mackerel (Bangude), pomfret (Manji), or even anchovies. Adjust frying time based on the thickness of the fish.
For a more traditional approach with less oil, use a cast-iron tawa (griddle). Add just enough oil to grease the surface and fry the fish on medium heat, pressing down gently with a spatula for an even crust.
Sardines are a powerhouse of omega-3 fatty acids (EPA and DHA), which are known to reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
Being eaten with their soft, edible bones, sardines are an excellent source of calcium and Vitamin D, both of which are essential for maintaining strong and healthy bones.
This dish provides high-quality protein, which is crucial for muscle repair, building new cells, and maintaining overall body function.
The spices used in the masala, such as turmeric, ginger, and garlic, have potent anti-inflammatory and antioxidant properties that help strengthen the immune system.
'Boothai' is the name for sardines in the Tulu language, spoken in the Mangalore region of Karnataka, India. They are small, oily fish prized for their rich flavor and health benefits.
Absolutely! This masala works wonderfully with other oily fish like mackerel (Bangude), pomfret (Manji), or even anchovies (Kollatharu). Adjust the frying time based on the thickness of the fish.
It can be part of a healthy diet in moderation. Sardines are incredibly nutritious, packed with Omega-3s, protein, and calcium. While this recipe involves frying, shallow frying is a better option than deep frying. For a healthier version, you can air-fry or bake the marinated fish.
One serving (about 3 pieces) contains approximately 280-320 calories. The exact count depends on the size of the fish and the amount of oil absorbed during frying.
Store any leftover fried fish in an airtight container in the refrigerator for up to 2 days. For the best texture, reheat them in a hot pan, an air fryer, or an oven to regain their crispiness. Avoid using a microwave, as it can make the fish soggy.