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A classic Goan delight! Whole pomfret is pan-fried to crispy perfection, generously stuffed with a signature fiery and tangy red 'recheado' masala. It's a flavor explosion that brings the taste of Goan beaches right to your kitchen.
For 4 servings
Prepare the Recheado Masala Paste
Marinate the Fish
Stuff and Coat the Fish
A classic Goan delight! Whole pomfret is pan-fried to crispy perfection, generously stuffed with a signature fiery and tangy red 'recheado' masala. It's a flavor explosion that brings the taste of Goan beaches right to your kitchen.
This goan recipe takes 45 minutes to prepare and yields 4 servings. At 569.18 calories per serving with 50.91g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Shallow Fry the Fish
Serve
This recipe works wonderfully with other fleshy fish like mackerel (bangda), kingfish (surmai), or even sardines.
For a healthier alternative, stuff and coat the fish as directed, then bake at 200°C (400°F) for 15-20 minutes, flipping halfway through, until cooked and golden.
Sauté one finely chopped onion until golden, then add the remaining recheado masala and a splash of coconut milk or water to create a quick gravy. Simmer the fried fish in this gravy for 2-3 minutes before serving.
Pomfret is an excellent source of Omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
Fish provides high-quality lean protein, essential for building and repairing tissues, muscle development, and maintaining overall body function.
The masala is packed with spices like turmeric, ginger, garlic, and cloves, which are known for their potent anti-inflammatory and antioxidant properties, helping to combat oxidative stress.
The chillies and black peppercorns in the recheado masala contain compounds like capsaicin and piperine, which can provide a temporary boost to your metabolism.
One serving of Goan Fish Recheado (one medium pomfret) contains approximately 350-450 calories, depending on the size of the fish and the amount of oil absorbed during frying.
It can be part of a healthy diet in moderation. The fish itself is a great source of lean protein and omega-3 fatty acids. The spices have anti-inflammatory benefits. However, since it is shallow-fried, it contains more fat and calories than baked or grilled fish. For a healthier version, consider baking it.
Absolutely! Recheado masala stores very well. You can prepare a large batch and keep it in an airtight glass jar in the refrigerator for up to a month. The flavors often develop and deepen over time.
Mackerel (Bangda) is the most traditional alternative and is delicious. Kingfish (Surmai/Vison), ladyfish, or even prawns can be prepared using the same recheado masala.
The vibrant red color comes specifically from Kashmiri red chillies, which are known for their color rather than intense heat. If you use other types of red chillies, the color may be a duller red or brownish, and the spice level will be much higher.
Store leftover fried fish in an airtight container in the refrigerator for up to 2 days. To reheat and retain crispiness, place it in a preheated oven or an air fryer at 180°C (350°F) for 5-7 minutes. Avoid using a microwave as it will make the coating soggy.
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