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Crispy, pan-fried fish steaks coated in a fiery blend of Indian spices. This popular coastal delicacy is wonderfully flaky on the inside and perfectly spiced on the outside, ready in under 30 minutes.
For 4 servings
Prepare the Fish
Marinate the Fish
Coat the Fish
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Crispy, pan-fried fish steaks coated in a fiery blend of Indian spices. This popular coastal delicacy is wonderfully flaky on the inside and perfectly spiced on the outside, ready in under 30 minutes.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 265.02 calories per serving with 23.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or appetizer.
Shallow Fry the Fish
Serve Hot
For an extra crunchy texture, use a 50/50 mix of rice flour and fine semolina (rava). You can also add a tablespoon of gram flour (besan) to the marinade for a different flavor profile.
Add a few fresh curry leaves to the hot oil before placing the fish for a fragrant aroma. Use coconut oil for frying to impart an authentic coastal flavor.
Incorporate 1/2 teaspoon of carom seeds (ajwain) and 1/2 teaspoon of black pepper powder into the marinade for a sharper, more complex flavor that pairs wonderfully with fish.
Fish like kingfish is a prime source of omega-3 fatty acids (EPA and DHA), which are crucial for brain health, reducing inflammation, and supporting cardiovascular function.
This dish provides high-quality protein essential for muscle repair, growth, and overall body function, helping you feel full and satisfied.
The omega-3s in fish can help lower blood pressure, reduce triglycerides, and decrease the risk of heart disease when consumed as part of a balanced diet.
Fish is a natural source of vital nutrients like Vitamin D, Vitamin B12, and minerals such as iodine and selenium, which support bone health, energy production, and thyroid function.
Firm, fleshy fish with a central bone work best as they hold their shape well. Excellent choices include Kingfish (Surmai), Pomfret, Seer Fish (Vanjiram), Mackerel (Bangda), or even boneless fillets of Tilapia or Basa.
Ensure the tawa is well-heated before adding oil, and the oil is hot (shimmering) before placing the fish. Using a non-stick or well-seasoned cast iron tawa is highly recommended. Also, allow a crust to form before attempting to flip it.
Yes, for a healthier version. Preheat the air fryer to 200°C (400°F). Lightly spray the marinated and coated fish with oil and air fry for 10-12 minutes, flipping halfway through, until golden and cooked.
It can be part of a healthy diet. Fish is an excellent source of protein and omega-3 fatty acids. This recipe uses shallow frying, which requires less oil than deep frying. To make it even healthier, pan-sear it with minimal oil or use an air fryer.
One piece (approximately 175g) of Tawa Fish Fry contains around 320-360 calories, primarily depending on the type of fish used and the amount of oil absorbed during frying.
Store leftover fish fry in an airtight container in the refrigerator for up to 2 days. For best results, reheat on a tawa over low heat or in an oven/air fryer for a few minutes to restore its crispiness. Avoid microwaving, as it can make the coating soggy.