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Crispy, spicy fish fillets marinated in a classic Kerala masala of red chili, turmeric, and black pepper, then shallow-fried in coconut oil. A beloved dish from South India, perfect with rice and sambar.
Prepare the Marinade
Marinate the Fish
Shallow Fry the Fish
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Crispy, spicy fish fillets marinated in a classic Kerala masala of red chili, turmeric, and black pepper, then shallow-fried in coconut oil. A beloved dish from South India, perfect with rice and sambar.
This kerala recipe takes 30 minutes to prepare and yields 4 servings. At 256.03 calories per serving with 31.58g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Cook to Perfection
Serve
Add 1/2 teaspoon of fennel seed powder (perum jeerakam) to the marinade for a slightly sweet, anise-like aroma typical in many Kerala preparations.
Replace lemon juice with 1 tablespoon of thick tamarind paste for a deeper, tangier flavor profile.
For a lower-oil version, you can bake the marinated fish. Preheat oven to 200°C (400°F), place fish on a lined baking sheet, drizzle with a little coconut oil, and bake for 15-20 minutes, flipping halfway through.
This recipe works wonderfully with other firm-fleshed fish like pomfret, seer fish (neymeen), or the traditional pearl spot (karimeen).
The fish provides a high concentration of omega-3 fatty acids, which are crucial for brain health and have been shown to reduce inflammation and lower the risk of heart disease.
Fish is a high-quality lean protein source, essential for building and repairing tissues, muscle growth, and maintaining overall body function.
Spices like turmeric (containing curcumin) and black pepper have powerful anti-inflammatory and antioxidant properties that can help combat oxidative stress in the body.
The capsaicin in red chili powder and piperine in black pepper can provide a temporary boost to your metabolism, aiding in calorie burning.
One serving of Kerala Fish Fry (approximately 150g) contains around 280-320 calories, depending on the type of fish and the amount of oil absorbed during frying.
It can be part of a healthy diet in moderation. The fish itself is an excellent source of protein and omega-3 fatty acids. The spices have anti-inflammatory benefits. However, since it is shallow-fried, it is higher in fat and calories than baked or grilled fish. Using high-quality coconut oil is a better choice than refined vegetable oils.
Firm, fleshy fish are ideal as they hold their shape well during frying. King fish (neymeen), pomfret (avoli), seer fish, and pearl spot (karimeen) are excellent traditional choices. You can also use tilapia, cod, or mackerel.
Ensure your pan is well-heated before adding the fish. Also, make sure the fish is dry before marinating and that the marinade paste is thick, not watery. The rice flour in the recipe also helps create a non-stick crust.
Store leftover fish fry in an airtight container in the refrigerator for up to 2 days. To reheat and retain crispiness, use an air fryer or a hot pan for a few minutes on each side. Avoid using a microwave, as it will make the fish soggy.
It is traditionally served as a side dish with Kerala matta rice, sambar, and a vegetable stir-fry (thoran). It also pairs well with rasam rice or moru curry (seasoned buttermilk).