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Whole pomfret fish marinated in a classic tandoori spice blend with yogurt and ginger-garlic, then grilled to smoky perfection. A spectacular seafood appetizer or main course that's surprisingly easy to make at home.
For 4 servings
Prepare the Fish
Apply the First Marinade
Prepare the Second Marinade
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Whole pomfret fish marinated in a classic tandoori spice blend with yogurt and ginger-garlic, then grilled to smoky perfection. A spectacular seafood appetizer or main course that's surprisingly easy to make at home.
This north_indian recipe takes 72 minutes to prepare and yields 4 servings. At 582.35 calories per serving with 53.62g of protein, it's a moderately challenging recipe perfect for appetizer or dinner or lunch.
Coat and Marinate the Fish
Cook the Pomfret
Baste and Finish Cooking
Garnish and Serve
This recipe works wonderfully with other firm-fleshed fish like Kingfish (Surmai), Sea Bass, or even large prawns. Adjust cooking time based on the thickness of the fish.
For an even quicker meal, use an air fryer. Preheat to 190°C (375°F) and cook for 8-10 minutes, flip, baste with butter, and cook for another 5-7 minutes until done.
To make this dairy-free, substitute the hung curd with a thick, unsweetened plant-based yogurt like coconut or cashew yogurt. Use a neutral oil instead of butter for basting.
Pomfret is an excellent source of high-quality, easily digestible protein, which is essential for muscle building, tissue repair, and overall body function.
Packed with Omega-3 fatty acids, this dish helps reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
The use of hung curd (yogurt) introduces beneficial probiotics into your diet, which promote a healthy gut microbiome and improve digestion.
Spices like turmeric, ginger, and garlic used in the marinade are known for their powerful anti-inflammatory and antioxidant properties, supporting overall wellness.
One serving of Tandoori Pomfret (one medium fish) contains approximately 350-420 calories. The exact count depends on the size of the fish and the amount of oil and butter used.
Yes, it's a very healthy dish. Pomfret is rich in lean protein and omega-3 fatty acids. The dish is baked or grilled, not fried, which keeps the fat content low. The yogurt in the marinade also provides beneficial probiotics.
Yes, you can pan-sear it. Heat a non-stick or cast-iron skillet over medium-high heat with a little oil. Place the fish on the pan and cook for 5-7 minutes per side, being careful not to overcrowd the pan. The result won't be as smoky as grilling but will still be delicious.
Tandoori Pomfret pairs beautifully with a side of mint-coriander chutney, pickled onions (sirke wale pyaaz), and a fresh kachumber salad. You can also serve it with naan or roti to make it a complete meal.
This usually happens if you don't use hung curd. Regular yogurt has a high water content that thins out the marinade. To make hung curd, place regular yogurt in a muslin cloth and hang it for a few hours to drain the excess whey. Also, ensure the fish is patted completely dry before applying the marinade.