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Crispy semolina-crusted sole fish, marinated in a tangy and spicy Goan masala. A classic coastal delight that's ready in minutes and perfect with rice and curry.
Prepare the Marinade
Marinate the Fish
Prepare the Coating
Coat the Fish
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Crispy semolina-crusted sole fish, marinated in a tangy and spicy Goan masala. A classic coastal delight that's ready in minutes and perfect with rice and curry.
This goan recipe takes 30 minutes to prepare and yields 4 servings. At 320.16 calories per serving with 34.02g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Shallow Fry the Fish
Serve
This recipe works wonderfully with other flat fish or fish steaks like pomfret, kingfish (surmai), or mackerel (bangda).
Add 1/2 teaspoon of black pepper powder or a teaspoon of green chili paste to the marinade for an extra kick of heat.
Mix a pinch of asafoetida (hing) or 1/4 teaspoon of carom seeds (ajwain) into the semolina coating for a different aromatic profile.
For a healthier version, spray the coated fish with oil and bake at 200°C (400°F) for 15-20 minutes, or air fry at 180°C (360°F) for 12-15 minutes, flipping halfway through.
Sole fish is a good source of omega-3 fatty acids, which are essential for brain health and have been shown to reduce inflammation and lower the risk of heart disease.
Fish provides high-quality lean protein, which is crucial for building and repairing tissues, muscle development, and maintaining overall body function.
The turmeric used in the marinade contains curcumin, a powerful compound with potent anti-inflammatory and antioxidant effects that can help combat cellular damage.
A single serving of Goan Lepo Fry (approximately 150g) contains around 280-320 calories, depending on the amount of oil absorbed during frying.
It can be part of a healthy diet. Sole fish is an excellent source of lean protein and omega-3 fatty acids. Shallow frying is healthier than deep frying. To make it even healthier, you can pan-sear with minimal oil, bake, or air fry it.
Yes, absolutely. This Goan 'rava fry' method is popular for many types of fish. Pomfret, kingfish (surmai), mackerel (bangda), and even prawns work very well.
If you can't find kokum extract (aagal), the best substitute is an equal amount of thick tamarind paste. In a pinch, you can also use 1.5 tablespoons of lemon juice.
The key to a crispy coating is threefold: pat the fish completely dry, use a mix of fine semolina and rice flour, and ensure your oil is sufficiently hot before you start frying.
Store leftover fried fish in an airtight container in the refrigerator for up to 2 days. For best results, reheat in an air fryer or on a pan over medium heat for a few minutes to regain its crispiness. Avoid using a microwave as it will make the coating soggy.