Pomfret Fry

Name: Pomfret Fry
Cook time: 20 min
Yield: 2
Ingredients: 1 Pomfret (Medium); 1 Tsp Semolina; 1/2 Tsp Ginger Garlic Paste; 1 Tsp Kokum Syrup; 1/2 Tsp Red Chilly (Powder); 1/4 Tsp Turmeric Powder; 1/4 Tsp Salt; 1.5 Tsp Oil

20 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 42%

Carbs 6%

Fats 52%

High Protein

Low Carb

Lactose Free

If you are looking for a non-vegetarian snack with a keto, low carb and lactose-free profile, then White Pomfret Fry is the perfect recipe for you. This savoury Indian dish is the perfect accompaniment to a rainy day or a lazy weekend. Made from fish and rich in protein, you will love having this for lunch or dinner with rice like lemon rice and fried rice. This dish is also known as Pomfret Tawa Fry or Pomfret Rava Fry in many parts of India.

Ingredients

1 Pomfret (Medium)
1 Tsp Semolina
1/2 Tsp Ginger Garlic Paste
1 Tsp Kokum Syrup
1/2 Tsp Red Chilly (Powder)
1/4 Tsp Turmeric Powder
1/4 Tsp Salt
1.5 Tsp Oil

Method

Preparation

Step 1
Place a medium pomfret fish on a cutting board
Step 2
Make several slits on both sides of the fish
Step 3
Sprinkle red chilli powder, turmeric powder, salt, ginger garlic paste and kokum syrup
Step 4
Marinate the fish by making sure all the spices are evenly spread on both sides of the fish
Step 5
Dip the marinated fish in a flat dish of semolina, making sure the fish is coated evenly with suji on both sides. Keep aside
Step 6
Heat oil in a frying pan at a low flame and add the previously marinated and suji coated fish in it
Step 7
Flip and shallow fry the fish on both sides
Step 8
Garnish with a slice of lemon
Step 9
Serve fresh and hot

Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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Allergies

Turmeric

Red Chilli

Citrus Fruits

Food Additives

Garlic

Gluten (Wheat, Oats, Rye, Barley)

Wheat

Fish

Sea Foods

NUTRITION FACTS

Approximate values

Serving Size Number(160gm)

Amount Per ServingCalories
kcal

278

% Daily Value ^*

Total Carbohydrate 4gm 1.3%

Dietary Fiber 1gm 3.0%

Protein 30gm 60.9%

Total Fat 16gm 20.1%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)