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Crispy on the outside, tender and flaky on the inside. This Goan-style Pomfret fry features whole fish marinated in a vibrant, tangy spice paste and shallow-fried to perfection. A coastal classic that's ready in under 30 minutes.
For 4 servings
Prepare the Fish and Marinade
Marinate the Fish
Coat the Fish
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Crispy on the outside, tender and flaky on the inside. This Goan-style Pomfret fry features whole fish marinated in a vibrant, tangy spice paste and shallow-fried to perfection. A coastal classic that's ready in under 30 minutes.
This goan recipe takes 30 minutes to prepare and yields 4 servings. At 504.7 calories per serving with 49.77g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or appetizer.
Shallow Fry the Pomfret
Drain and Serve
For a gluten-free version, omit the semolina and use only rice flour, or a mix of rice flour and chickpea flour (besan) for the coating.
For a spicier version, add 1/2 teaspoon of regular red chilli powder or a finely chopped green chilli to the marinade.
This masala paste works wonderfully with other fish like Kingfish (Surmai), Mackerel (Bangda), or even firm fish fillets like Tilapia or Cod.
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 that is essential for building and repairing tissues, muscle growth, and maintaining overall body function.
The spices used in the marinade, such as turmeric, ginger, and garlic, are known for their anti-inflammatory and antioxidant properties, which can help strengthen the immune system.
One serving, which is one medium-sized fried pomfret, contains approximately 290-320 calories. The exact count can vary based on the size of the fish and the amount of oil absorbed during frying.
It has both healthy and less healthy aspects. Pomfret is an excellent source of lean protein and heart-healthy Omega-3 fatty acids. However, since it's shallow-fried, it contains more fat and calories than baked or grilled fish. It can be enjoyed as part of a balanced diet.
Yes, for a healthier alternative. For baking, preheat your oven to 200°C (400°F). Place the coated fish on a baking tray lined with parchment paper, spray with a little oil, and bake for 15-20 minutes, flipping halfway through. For air frying, preheat to 190°C (375°F) and air fry for 12-15 minutes, flipping once.
It is traditionally served as a side dish with Goan fish curry and steamed rice. It also makes a fantastic appetizer or main course served with a fresh salad, onion rings, and a squeeze of lemon.
Absolutely. This recipe works well with thick fish fillets. Reduce the cooking time to about 3-4 minutes per side, as fillets cook faster than whole fish.
Ensure your pan and oil are sufficiently hot before placing the fish in. Also, use a good quality non-stick pan. Do not try to flip the fish too early; wait until a firm, golden crust has formed on the first side.