Pomfret fish recipe Tandoori Pomfret

Pomfret is the most sought after fish in Asia Pacific coast regions. It is very popular in the coastal region of India. Mainly Maharashtra, Chennai and Goa.

Pomfret originated from the Portugese word 'pampo'. A seawater fish with one single bone. Found in the Atlantic, Indian and Pacific oceans. Pomfret have flat bodies and deeply forked tails. There are three types: silver, grey and black pomfret. They are typically prepared whole after the inner organs of the fish have been removed. They are cooked fresh and are either fried or steamed. They do not have a strong odor and aftertaste that most of the saltwater fish have.

You can easily grill a pomfret fish in Oven as well.  You can either make a tandoori Pomfret or grill pomfret in lemon butter sauce.

Preheat the oven to 240°C for about 15 minutes and line a baking tray with aluminum foil. 

Remove excess marination from the fish and place on the tray. Grease with some butter or oil and place inside the oven. Cook for 20 - 25 minutes 

After 15 minutes flip the fish and bust with some butter and cook till crisp golden.

You can boneless a pomfret and marinate with salt, pepper, mustard paste, lemon juice and olive oil. Grill the marinated pieces in an oven or on a pan. Make a lemon butter sauce and spread over them and serve.

For more  seafood recipe you can read the following recipes

• Fish Tikka recipe
• Squid fry
  
• Surmai fry
  
• Golden fried prawns
  
• Prawns fry
  
• Fish fry recipe
  
•  Pomfret fry recipe
• Restaurant style fish fingers recipe
• Bombil (Bombay duck) fry recipe
•  tandoori Crab
• Chicken reshmi kabab
  
• Hariyali kabab
  

And you can read how to make lobster in hot garlic sauce recipe
Lobster hot garlic sauce recipe

Pomfret fish meat is white in colour. There are many types Pomfret food recipe available and the best and unique  method of Pomfret cooking is Tandoori Pomfret. 
Because it is a healthy way of cooking since less amount of fat is required and the food is generally cooked in its own juice thus retaining it's natural flavours. It is not only easy to digest but also hygiene.

Benefits of Tandoori  Pomfret

• It is very low in calories and fat. 
• It is rich in protein which is why it helps reduce the risk of cardiovascular diseases and also helps to muscles. 
• It contains high amounts of omega 3 fatty acids that supply DHA, component for development of the brain. 

Tandoori Pomfret recipe

Pomfret fish is marinated in tandoori masala and then lined in a shewers and cooked in a  tandoor till crisp. Tandoori Pomfret can be cooked in an oven and on Tawa also. Served as an appetizer.
Prep time                cooking time        serving

90 min                      10 min                        2
Author                     Mobasir hassan
Ingredients 

• 1 medium size Pomfret fish

• 1/2 teaspoon ginger paste

• 1/2 teaspoon garlic paste

• 1/2 teaspoon red chilly paste(Kashmiri

        chilly paste)

• 1 teaspoon lemon juice.

• 1/4 teaspoon cumin powder.

• 1/4 teaspoon garam masala.

• 1/3 teaspoon red chilli powder

• 1 teaspoon greek yogurt ( hung curd).

• 1/4 teaspoon carom seeds ( ajwain).

• Pinch of turmeric powder

• 2 teaspoon cooking oil ( preferably 

      mustard oil)

• Salt to taste.

   How to make the recipe

1. Cut the all the fins and tail from the fish and make 3 - 4 long incision both sides of the Pomfret.
2. Make a incision on the belly and remove all the inner organs.
3. Now wash the pomfret nicely and pat dry with a kitchen towel.
4. Apply half of the ginger garlic paste lemon juice and salt. Let it marinate for 15 - 20 minutes.
5. Take yoghurt in a mixing bowl and add cumin powder, red chilli powder, garam masala, turmeric powder, salt,carom seeds, lemon juice, ginger garlic  paste and oil.
6. Whisk  everything well to make  a masala known as tandoori masala.
7. Apply this tandoori masala on the fish and make sure to enter in the incision parts of the fish as well.
8. Keep it marinated for 60 minutes.
9. Thread the marinated pomfret in a shewer and cook in a preheated tandoor for 10 minutes.
10. Using Oven : preheat the oven and put the pomfret in a tray and bake for 5 minutes. Remove and brush oil on both sides. Flip and bake again for another 5 minutes till crisp. Remove and serve.
11. Using tawa : heat a tawa or non stick pan with  oil in high flame for 1 minute.
12. Slow the flame and place the pomfret carefully over it. Cook for 2 minutes.
13. Flip and cook the other side for as well for another 2 minutes.
14. Cook the pomfret till crisp and fully done.  Remove and serve.

                    Nutritional value

                     (Serving size 160 g)

• Calories :- 114 
• Fats :- 5 g
• Protein :- 15 g

                    Serving tips

•  Tandoori Pomfret generally served as an appetizer or stater with slice of onions, lemon wedges and green chutney( Cilantro mint sauce)
• You can take this as a side dish with a fish curry and steam basmati rice also.
•  A Tandoori Naan or butter garlic naan also goes well with a tandoori pomfret.

 



If you love Pomfret fish then I am sure you would love the recipe of Pomfret fish tawa fry recipe as well.
For more mouth watering  recipes check below :- 
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Pahadi kabab
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healthy chicken parmesan recipe
rasgulla recipe
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tandoori chicken
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