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Whole pomfret fish marinated in a fiery Goan spice blend, coated with crispy semolina, and shallow-fried to perfection on a tawa. A coastal classic that's incredibly flavorful and ready in under 30 minutes.
For 4 servings
Prepare the Fish
Create the Marinade
Marinate the Fish
Coat with Semolina
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Whole pomfret fish marinated in a fiery Goan spice blend, coated with crispy semolina, and shallow-fried to perfection on a tawa. A coastal classic that's incredibly flavorful and ready in under 30 minutes.
This goan recipe takes 35 minutes to prepare and yields 4 servings. At 575.39 calories per serving with 51.27g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or appetizer.
Shallow Fry the Pomfret
Serve Hot
This recipe works wonderfully with other firm-fleshed fish like Kingfish (Surmai), Mackerel (Bangda), or even fish fillets like Basa or Tilapia. Adjust cooking time based on the thickness of the fish.
For a gluten-free version, replace rava with an equal amount of coarse rice flour. You can also add a tablespoon of chickpea flour (besan) to the rava for a nuttier flavor.
Incorporate 1 teaspoon of Goan Recheado Masala or Garam Masala into the marinade for a different, more complex flavor profile.
Pomfret is an excellent source of high-quality, easily digestible protein, which is essential for muscle repair, building new cells, and overall body function.
This fish is packed with omega-3 fatty acids, which are known to support heart health by reducing triglycerides, lowering blood pressure, and decreasing inflammation.
The omega-3 fatty acids, particularly DHA, found in pomfret are crucial for brain development and function, potentially improving memory and reducing the risk of cognitive decline.
The marinade uses spices like turmeric, which contains curcumin, a powerful compound with potent anti-inflammatory and antioxidant properties that help combat oxidative stress.
One serving of Pomfret Tawa Fry (one medium fish) contains approximately 350-450 calories. This is an estimate and can vary based on the size of the fish and the amount of oil absorbed during frying.
Pomfret Tawa Fry can be part of a balanced diet. Pomfret itself is very healthy, providing lean protein and omega-3 fatty acids. However, since it is shallow-fried, it has a higher fat and calorie content than baked or grilled fish. To make it healthier, use minimal oil and drain excess oil well before serving.
Absolutely! While pomfret is traditional, this recipe is excellent with other firm fish like Kingfish (Surmai), Mackerel (Bangda), or even fillets of Tilapia or Cod. Adjust the frying time according to the thickness of the fish.
The key steps are: 1) Pat the fish completely dry. 2) Use a thick marinade paste, not a watery one. 3) Press the fish firmly into the rava coating. 4) Ensure the oil is hot before adding the fish. 5) Flip the fish only once.
Yes, you can. Preheat your air fryer to 200°C (400°F). Spray the marinated and coated fish with a little oil on both sides. Air fry for 10-15 minutes, flipping halfway through, until golden and cooked. The texture will be slightly less crispy than the tawa-fried version but it's a healthier alternative.