indianEasyveganvegetariangluten freedairy free
Pan-Fried Rohu
RATING
0.0/5
TASTE SCORE
8/10
A classic Indian preparation of Rohu fish, marinated in a simple blend of spices and pan-fried in mustard oil until golden and crisp. Ready in under 30 minutes, it's a perfect quick and protein-rich weeknight dinner.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
72
72
CALORIES · 1 SERVING
Protein0g · 0%
Carbs2g · 11%
Fat7g · 88%
Fiber0g
Sugar0g
Saturated fat0g
Cholesterol0mg
Sodium156mg
Potassium50mg
Phosphorus8mg
METHOD · 3 STEPS
Prepare and marinate the fish.
- Rinse the rohu fish steaks and pat them dry with a paper towel.
- In a bowl, mix together the ginger-garlic paste, turmeric powder, red chili powder, cumin powder, salt, and 1 tablespoon of lemon juice to form a paste.
- Rub this marinade evenly over all sides of the fish steaks.
- Let the fish marinate for at least 15 minutes at room temperature.
TIPFor deeper flavor, you can marinate the fish for up to an hour in the refrigerator.Pan-fry the fish steaks.
- Heat the mustard oil in a wide, non-stick pan or skillet over medium-high heat until it's hot and shimmering.
- Carefully place the marinated fish steaks in the pan, ensuring not to overcrowd it. Fry in batches if necessary.
- Cook for 4-5 minutes on one side until it's golden brown and crisp.
- Flip the steaks gently and cook for another 4-5 minutes on the other side until cooked through and crisp.
TIPAvoid moving the fish too much in the first few minutes of frying to allow a good crust to form.Garnish and serve.
Once cooked, remove the fish from the pan and place on a serving plate. Garnish with freshly chopped coriander leaves and a squeeze of the remaining lemon juice. Serve hot.
PRO TIPS
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the mustard oil is heated well before adding the fish. This prevents the fish from sticking and gives it a pungent, authentic flavor.
- 2Do not overcrowd the pan. Frying in a single layer ensures each piece gets evenly cooked and becomes crispy.
- 3The fish is cooked when the flesh is opaque and flakes easily with a fork.
- 4For a less pungent taste, you can use any neutral vegetable oil instead of mustard oil.
- 5Serve the fried fish with a side of steamed rice and a simple salad for a complete meal.
QUESTIONS?
Frequently asked questions
Yes, Pan-Fried Rohu can be very healthy. Rohu is an excellent source of lean protein and omega-3 fatty acids. This recipe uses minimal oil for pan-frying, making it a nutritious option for a main course.
PAIRS WELL WITH
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