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Crispy, spicy, and tangy sardines shallow-fried on a griddle. This classic Mangalorean dish brings the authentic flavors of coastal Karnataka to your kitchen, perfect with a squeeze of lemon. The semolina and rice flour coating creates an irresistibly crunchy exterior, while the fish remains tender and juicy inside.
For 4 servings
Prepare and Marinate the Fish (30 minutes marination)
Coat the Fish (5 minutes)
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Crispy, spicy, and tangy sardines shallow-fried on a griddle. This classic Mangalorean dish brings the authentic flavors of coastal Karnataka to your kitchen, perfect with a squeeze of lemon. The semolina and rice flour coating creates an irresistibly crunchy exterior, while the fish remains tender and juicy inside.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 426.69 calories per serving with 35g of protein, it's a moderately challenging recipe perfect for lunch or dinner or appetizer.
Shallow Fry the Fish (10-12 minutes)
Serve Immediately (1 minute)
This recipe works wonderfully with other oily fish like Mackerel (Bangude), Pomfret, or even fillets of Kingfish (Surmai).
For a lower-oil version, lightly spray the coated fish with oil and bake at 200°C (400°F) for 15-20 minutes, flipping halfway, or cook in an air fryer at 180°C (360°F) for 12-15 minutes.
Add 1/4 teaspoon of freshly ground black pepper or a pinch of garam masala to the marinade for a slightly different flavor profile.
For a gluten-free option, omit the semolina and use only rice flour for the coating. This will result in a lighter, but still very crispy, crust.
Sardines are one of the best natural sources of omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
This dish provides high-quality protein, essential for building and repairing tissues, muscle growth, and maintaining overall body function.
Sardines are eaten whole with their tiny, edible bones, making them a fantastic source of calcium and Vitamin D, both of which are vital for strong and healthy bones.
The marinade contains spices like turmeric and ginger, which are known for their potent anti-inflammatory and antioxidant compounds that can help combat oxidative stress.
Boothai is the name for Sardines in the Tulu language, commonly spoken in the Mangalore region of Karnataka. This dish is essentially a Mangalorean-style spicy fried sardine.
It has both healthy and less healthy aspects. Sardines are incredibly nutritious, packed with Omega-3 fatty acids, protein, and Vitamin D. The spices like turmeric also have health benefits. However, it is a fried dish, which adds extra calories and fat. As a shallow-fried dish, it's healthier than deep-frying. Enjoy it in moderation as part of a balanced diet.
One serving of Boothai Tawa Fry (about 4 pieces) contains approximately 350-380 calories, depending on the size of the fish and the amount of oil absorbed.
The key is a three-step process: ensure the marinade paste is thick and not watery, press the fish firmly into the rava-rice flour mixture to get a good coating, and place it gently into hot oil without moving it too much for the first few minutes to allow the crust to set.
This dish is best served fresh and hot to enjoy its crispy texture. You can marinate the fish a few hours ahead and store it in the refrigerator. Coat and fry just before you plan to serve.
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat and retain some crispiness, place them on a pan over low heat or in an oven/air fryer for a few minutes. Avoid using a microwave, as it will make the coating soggy.