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pomfret fish curry recipe

POMFRET FISH CURRY RECIPE /PAPLET FISH CURRY RECIPE

Known as the Indian butterfish, Pomfret or Paplet is a type of Butterfish that is widely found in South Asia, including the Indian Ocean. Delicious in taste, this fish is rich in protein and has a tremendous amount of omega 3 fatty acids.

Silver pomfret is lean source of protein and it contains omega-3 fatty acids like EPA, DHA (eicosapentaenoic acid and docosahexaenoic acid) , vitamin A as well as iron which are beneficial for couples who are trying to conceive.

Pomfrets are a great source of nutrients, vitamins and proteins. Some of the health benefits of paplet fish are:

  1. Prevents stroke
  2. Boosts immune system
  3. Decreases dementia risk
  4. Rejuvenates the skin
  5. Prevents Anaemia
  6. Control the cholesterol level, prevents cardiovascular diseases
  7. Improves vision

INGREDIENTS

  • Pomfret fish – 500 gms
  • Tamarind – small marble size
  • Salt ­to taste
  • Turmeric powder – ¼ + ½ tsp
  • Red Chilli powder – 1 tsp  + 2tsp
  • Oil- 1 tbsp + 3 tbsp
  • Jeera – 1 tsp
  • Saunf – 1 tsp
  • Mustard seeds- ½  tsp
  • Onion chopped – 2 medium
  • Coconut grated – ¼ cup
  • Ginger Garlic paste- 2 tsp
  • Green Chilli – 2 slit

PREPARATION

  1. Marinate the fish with little salt + ¼ tsp turmeric + 1 tsp chilli powder and keep aside for 30 mins.
  2. Heat 1 tbsp oil in a non stick pan and fry the fish pieces. 1 to 2  mins on each side .
  3. Soak the tamarind in ½ cup hot water for 10 mins and exctract the juice .
  4. Dry roast the jeera + saunf + mustard seeds for 1 min .to mixie jar . Add onion , tomato , ½ tsp turmeric pwdr + 2 tsp chilli pwdr .Grind it .Now add the tamarind juice and grind into fine paste .

METHOD

Heat 3 tbsp oil in a pan .

Add the ginger garlic paste and stir fry till raw smell leaves.

Add the Coconut  paste and  mix well .

Stir fry on medium flame to low for 10 mins till oil separates.

Add 2 cup of water + salt + green chilli  and mix .

Bring it to  a boil .

Add the lightly fried fish pieces and give a gentle  stir gently.

Cover partly  and  cook on low heat for 12 -15 mins.

Off the flame and allow the gravy to rest for sometimes before serving .

Serve with rice.

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