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Crispy on the outside, tender and flaky on the inside. This Goan-style Tawa Pomfret is marinated in a tangy and spicy masala, coated with semolina, and pan-fried to golden perfection. A coastal classic that's ready in under 30 minutes.
For 4 servings
Prepare the Marinade
Marinate the Pomfret
Coat the Fish
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Crispy on the outside, tender and flaky on the inside. This Goan-style Tawa Pomfret is marinated in a tangy and spicy masala, coated with semolina, and pan-fried to golden perfection. A coastal classic that's ready in under 30 minutes.
This goan recipe takes 30 minutes to prepare and yields 4 servings. At 480.48 calories per serving with 48.59g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or appetizer.
Shallow Fry the Pomfret
Serve
For a lower-calorie version, bake the marinated and coated fish. Preheat your oven to 200°C (400°F), place the fish on a baking sheet lined with parchment paper, spray with a little oil, and bake for 15-20 minutes, flipping halfway through.
This masala works wonderfully with other firm-fleshed fish like Kingfish (Surmai), Mackerel (Bangda), or even fish fillets like Tilapia or Cod.
Add 1/2 teaspoon of black pepper powder and 1-2 finely chopped green chillies to the marinade for an extra kick of heat.
Pomfret is an excellent source of Omega-3 fatty acids, which are crucial for brain health and reducing inflammation. They also contribute to a healthy heart by lowering blood pressure and triglycerides.
This dish provides high-quality lean protein, essential for muscle repair, building tissues, and maintaining a healthy metabolism. Protein also helps in keeping you full and satisfied.
The marinade uses spices like turmeric, which contains curcumin, a powerful anti-inflammatory and antioxidant compound that helps fight cellular damage.
A single serving of Tawa Pomfret (one medium fish) contains approximately 380-420 calories, depending on the size of the fish and the amount of oil absorbed during frying.
Pomfret itself is very healthy, being rich in lean protein and Omega-3 fatty acids. The shallow-frying method adds calories from oil. To make it healthier, you can bake or air-fry the fish instead of pan-frying.
This recipe is versatile. You can use other firm, white-fleshed fish like Kingfish (Surmai), Mackerel (Bangda), Sea Bass, or even fillets of Tilapia or Cod.
To prevent the fish from breaking, ensure it is cooked well on one side before attempting to flip. Use a wide, thin spatula to get fully under the fish. Also, avoid overcrowding the pan, which can make flipping difficult.
Tawa Pomfret is traditionally served as an appetizer or as a side dish with a Goan meal of rice, fish curry, and sol kadi. It also pairs well with a simple salad and a squeeze of lemon.