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A Malabar delicacy where thin, soft rice pancakes are stuffed with a spicy, aromatic fish masala. This savory parcel is then pan-cooked until golden, creating a perfect snack or light meal.
For 4 servings
Prepare the Fish
Create the Masala Filling
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A Malabar delicacy where thin, soft rice pancakes are stuffed with a spicy, aromatic fish masala. This savory parcel is then pan-cooked until golden, creating a perfect snack or light meal.
This kerala recipe takes 60 minutes to prepare and yields 4 servings. At 586.29 calories per serving with 20.82g of protein, it's a moderately challenging recipe perfect for lunch or dinner or snack.
Make the Pathiri Dough
Assemble the Meen Pathiri
Cook the Pathiris
Serve
Replace the fish with minced chicken (chicken keema) cooked with the same set of spices to make 'Kozhi Pathiri'.
Use minced mutton (mutton keema) for a rich and flavorful 'Erachi Pathiri'.
Substitute fish with finely chopped prawns for a delicious 'Chemmeen Pathiri'.
For a vegetarian version, use a filling of spiced mashed potatoes, paneer, or a mix of finely chopped vegetables like carrots, peas, and beans.
The fish filling provides high-quality lean protein, which is essential for muscle repair, growth, and overall body function.
Fish is an excellent source of Omega-3 fatty acids, which support heart and brain health. Coconut oil also contributes medium-chain triglycerides (MCTs).
Ingredients like turmeric (containing curcumin), ginger, and the omega-3s from fish have natural anti-inflammatory properties that can help reduce inflammation in the body.
The rice flour base is a good source of complex carbohydrates, providing sustained energy to keep you active throughout the day.
Meen Pathiri can be a balanced meal. It provides carbohydrates from rice, lean protein and omega-3 fatty acids from fish, and healthy fats from coconut. It is relatively healthy when consumed in moderation as part of a balanced diet. Pan-frying with minimal oil is healthier than deep-frying.
One serving of Meen Pathiri, which consists of two pieces, contains approximately 590 calories. This can vary based on the type of fish and the amount of oil used.
Traditionally, firm, fleshy white fish like King Fish (Nei Meen/Aiykoora), Seer Fish, or Pomfret are used. However, you can also use tuna or mackerel. The key is to use a fish that flakes well and doesn't have too many small bones.
Cracking usually happens if the dough is too dry or wasn't kneaded well enough while warm. Ensure you use the correct ratio of boiling water to flour and knead the dough for at least 5-7 minutes while it's still warm to develop its elasticity.
Yes, you can prepare the components in advance. The fish filling can be made a day ahead and refrigerated. You can also assemble the pathiris and store them in the refrigerator, separated by parchment paper, for a few hours before cooking.
While traditionally pan-fried, you can bake them for a lower-oil version. Preheat your oven to 180°C (350°F), brush the pathiris with a little oil or milk, and bake for 15-20 minutes, flipping halfway through, until they are lightly golden. The texture will be slightly different, more crisp than soft.