Healthy Stuffed Pomfret (Pompano) Masala Fish Recipe

High-Protein | Healthy | Fat Loss Friendly

This healthy and tasty stuffed pomfret fish recipe is made with freshly roasted masala and healthy fats such as virgin coconut oil or desi ghee. With lots of protein and no carbs, this dish will be the best addition to your healthy weight loss or fitness diet plan.

Preparation Time 

• Prep Time:20 min
• Cook time:15–20 min
• Total time:35-40 min
• Servings: 2

Ingredients

For the fish

1. 2 whole pomfret (pompano) fish, cleaned
2. Salt to taste
3. ½ tsp turmeric powder
4. 1 tsp red chili powder

 

For the homemade masala

1. 2 tbsp coriander seeds (sabut dhania)
2. 1 tsp cumin seeds (jeera)
3. 8–10 garlic cloves
4. 1 inch ginger
5. 1 big onion
6. 1 small cinnamon stick
7. 4–5 cloves
8. 8–10 black peppercorns
9. 8-10 Kashmiri red chilies, soaked in a little warm sugar water for 15 min
10. 16 ml vinegar
11. Salt to taste
12. ½ tsp turmeric powder
13. ½ tsp red chili powder

 

For frying

1. 2–3 tbsp desi ghee or virgin coconut oil

Instructions

Step 1: Prepare the fish

• Wash the pomfret fish in running water.
• Pat dry with a kitchen towel.
• Make a slit in the center of the fish.
• Remove the backbone as well as large bones, leaving the thin ones.
• Make a few cuts on both sides so that the masala can get in.

Step 2: Marinate the fish

• Sprinkle salt on both sides of the fish. Add some turmeric powder. Sprinkle some red chili powder.
• Apply the salt and spices on both sides of the fish.
• Marinate it for 20-30 min.

Step 3: Prepare the homemade masala

• Dry roast coriander seeds till they become fragrant. 
• Add cumin seeds, and dry roast for a few sec.
• Roast garlic and ginger.
• Roast onion till tender and a bit charred.
• Add cinnamon, cloves, and black peppercorns, Roast for 30-40 sec.
• Now grind all the roasted masala ingredients in a blender.
•  Add the chopped Kashmiri chilies that have been soaked in sugar water.
• Also add 16 ml vinegar, salt, turmeric, and red chili powder.
•  Grind to make a thick masala paste.

Step 4: Stuff the fish

• Open the slit in the marinated fish. 
• stuff it generously with the masala prepared above.
• Also fill the cuts made on the fish with the masala. 
• Press the stuffing to make it firm.
• Let it rest for another 10 min.

Step 5: Shallow Fry the fish

• Heat oil in a heavy bottomed pan on medium flame.
• Gently place the stuffed fish in the hot oil. 
• Fry for 5-7 min on one side.
• Now turn it over with a wide spatula and fry for another 5-7 min on the other side.
• Keep frying till the fish is cooked through and the masala is aromatic.

Step 6: Serve

• Remove the fried fish from the pan and transfer it to a serving plate.

 

 

You can serve it with lemon wedges, onions, cucumber salad, mint chutney, steamed veggies or green salad.

Healthy Tips

• Use virgin coconut oil or desi ghee while preparing this dish. 
• Avoid using cheap edible oil.
• Do not deep-fry the fish to keep the dish healthy and low in calories.
• Always use freshly roasted masala instead of store-bought readymade masala.
•  This way, you can have control over the health benefits and flavor of your dish.
• Instead of having rice with your fish, try having veggies to reduce the carb content so that the dish becomes more suitable for fat loss.
• This healthy stuffed pomfret recipe is high in protein and healthy fats and low in carbs. 

 

Enjoy this flavorful dish without worrying about weight gain as it is a perfect fit for healthy eating.