How to make Tandoori Pomfret Food Recipe
Pomfret fish recipe Tandoori Pomfret
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.
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What is Tandoori Pomfret?
Tandoori Pomfret is a flavorful Indian dish where pomfret fish is marinated in a blend of yogurt and spices, then cooked in a tandoor (traditional clay oven) for a smoky, charred finish. The fish is tender, juicy on the inside, and crispy on the outside, with a burst of aromatic flavors from ingredients like turmeric, coriander, garam masala, red chili powder, and cumin. The result is a deliciously spicy, tangy fish dish often served with naan, rice, or a fresh salad.
Pomfret fish meat is white in color. 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 flavors. It is not only easy to digest but also hygiene.
- The smokiness of the tandoori pomfret pairs wonderfully with soft, warm naan or roti. The flatbread helps balance the richness of the fish and can be used to scoop up any extra marinade or chutney.
- A side of jeera rice adds a subtle, earthy flavor that complements the bold spices in the tandoori pomfret. The cumin's warmth enhances the overall flavor of the meal.
Steps to make the recipe
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Health Benefits of Pomfret Fish Tandoori
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High in Protein: Pomfret is an excellent source of lean protein, essential for muscle building and repairing tissues. It’s an ideal food for those looking to increase their protein intake without excess fat.
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Rich in Omega-3 Fatty Acids: Pomfret fish is loaded with omega-3 fatty acids, which are great for heart health. Omega-3s help reduce inflammation, lower cholesterol, and improve blood circulation.
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Low in Calories: Pomfret is a low-calorie fish, making it a great option for those watching their weight. Tandoori preparation uses minimal oil, making the dish even healthier.
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Vitamins & Minerals: Pomfret is rich in vitamins like B12, A, and D, which are essential for skin health, immune function, and maintaining bone strength. It also contains important minerals like calcium, phosphorus, and selenium.
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Boosts Immune System: The spices used in the tandoori marinade, such as turmeric and garlic, have anti-inflammatory and antioxidant properties, helping to strengthen the immune system.
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Supports Healthy Skin: Omega-3 fatty acids, combined with vitamins A and D, promote healthy skin and hair. They also help in combating skin aging.
Tandoori Pomfret
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.
🥗 Ingredients
- 1 medium size Pomfret fish
- 1/2 teaspoon ginger paste
- 1/2 teaspoon garlic paste
- 1/2 tablespoon red chilly paste(Kashmiri chilly paste)
- 1 teaspoon lemon juice.
- 1/4 teaspoon cumin powder.
- 1/4 teaspoon garam masala.
- 1/3 tablespoon red chili powder
- 3 tablespoon hung curd
- 1/4 teaspoon carom seeds ( ajwain).
- Pinch of turmeric powder
- 2 tablespoon cooking oil ( or mustard oil)
- Salt to taste.
👩🍳 Instructions
- Cut the all the fins and tail from the fish and make 3 - 4 long incision both sides of the Pomfret.
- Make a incision on the belly and remove all the inner organs. Now wash the pomfret nicely and pat dry with a kitchen towel.
- Apply half of the ginger garlic paste lemon juice and salt. Let it marinate for 15 - 20 minutes. 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.
- Whisk everything well to make a masala known as tandoori masala. Apply this tandoori masala on the fish and make sure to enter in the incision parts of the fish as well.
- Keep it marinated for 60 minutes. Thread the marinated pomfret in a shewer and cook in a preheated tandoor for 10 minutes.
- 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.
- Using tawa : heat a tawa or non stick pan with oil in high flame for 1 minute. Slow the flame and place the pomfret carefully over it. Cook for 2 minutes.
- Flip and cook the other side for as well for another 2 minutes. Cook the pomfret till crisp and fully done. Remove and serve
👨🍳 Chef’s Tips
- Fresh Pomfret: For the best results, always use fresh pomfret. Its delicate texture and mild flavor absorb the marinade beautifully, making it perfect for the tandoori method.
- Marinate Well: Marinate the fish for at least 30 minutes, but ideally for 1-2 hours to let the spices seep into the flesh. The yogurt helps tenderize the fish, making it juicy while also enhancing the flavor.
- Tandoor vs. Oven: If you don’t have a tandoor, a preheated oven works just fine. Set it to a high temperature (around 200°C / 392°F) and cook the fish on a baking tray lined with parchment paper or foil.
📊 Nutrition (per serving)
Calories: 114 | Protein: 15g | Fat: 5g | Carbs: XXg
❓ FAQs
Q1: Can I use frozen pomfret for tandoori?
While fresh pomfret is recommended for the best texture and flavor, you can use frozen pomfret as long as you thaw it thoroughly and pat it dry before marinating. Avoid using overly watery fish as it can affect the marinade.
Q2: Can I make tandoori pomfret without a tandoor?
Yes, you can make tandoori pomfret in a regular oven or on a grill. Preheat your oven to 200°C (392°F) and bake for around 15-20 minutes. If grilling, cook over medium-high heat for 5-7 minutes on each side.
I’d love if you’d leave a rating or review below!
If you love Pomfret fish then I am sure you would love the recipe of Pomfret fish tawa fry recipe as well.
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Scrummy! I have an addiction for fish. Your recipe for pomfret fish simple and easy. I prepared it last night with the konkani fish recipe I found on PNT site.
Wow! This seafood tandoori recipe is amazing. I love this recipe. Thanks for sharing such an awesome recipe.
Thanks. Homeplix
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