Pomfret Fry

  • 4.4
20 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Meats & Fish
Nuts & Seeds
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
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.


  • 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


  • 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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Sea Foods
Gluten (Wheat, Oats, Rye, Barley)
Red Chilli
Citrus Fruits
Food Additives
Approximate values
Serving Size Number(160gm)
Amount Per ServingCalories


% 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)


How long would it take burn 278 kcals ?

  • Walking (3 mph ) 80 minutes
  • Running (6 mph ) 47 minutes
  • Bicycling 38 minutes

Values estimated based on person weighing 60 kgs.

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