Pomfret recipe grilled is an easy and flavorful dish that is ready in just 20 minutes. This recipe calls for only four ingredients: blackened spice, ginger, garlic, and Pomfret. It is an Indian wizard or a Piri Piri-style grilled fish. Enjoy!
This quick and easy recipe comes from the Amazon River region of Brazil, where Pomfret are caught during the winter months when they are at their most abundant. You can buy frozen Pomfret for this recipe and put it in the freezer for future use, or you can ask your local fish market or grocery store to prepare fresh Pomfret.
The meaning of the name Piri-Piri is, literally translated, “bitter” or “spicy,” but that means “bitter spicy.” In reality, Pomfret is milder than other fish and are only mildly spiced.
How to prepare the Pomfret recipe grilled?
Preparation Time: 10 Mins
Cook Time: 20 Mins
Serves: 2 Persons
Ingredients for Pomfret recipe grilled:
- 2 fresh pomfret (about 1 pound)
- 1/4 teaspoon kosher salt or to taste
- 1/4 teaspoon freshly ground black pepper or to taste
- 1 tablespoon vegetable oil or any cooking oil you like.
- 1/2 teaspoon blackened spice mix.
- 2 tsp Ginger-Garlic Paste
- ½ tsp Turmeric Powder
- ½ tsp Red Chilly Powder
- Hung Curds – ¼ cup (50 ml.)
- Ginger-Garlic Paste – 1 tsp.
- Gram Flour (roasted) – 1 tbsp.
- Ajwain (crushed) – ½ tsp.
- Black Salt – ½ tsp.
- Red Chilli Powder – 1 tsp.
- Orange Food Colour – a few drops (optional)
Instructions for Pomfret recipe grilled:
Step 1: Prepare the fish. Clean and wash it thoroughly in cold water. Pat dry with a paper towel.
Step 2: Heat oil in a nonstick skillet over medium-high heat. Add blackened spice mix, ginger garlic paste, turmeric, red chili powder, salt, and 1/2 teaspoon of kosher salt or to taste. Stir fry for 5 minutes or until the mixture turns fragrant (you can add a touch more blackened spice mix if you like). Add the fish and blacken using a flat spatula. Cover with a lid to ensure the edges do not touch the pan. Cook for 2 minutes on one side, flip over to another and cook for 2 minutes more. Remove from fire and let cool.
Step 3: Prepare the second marinade by mixing all the ingredients and placing it in a dish. Allow it to sit for 15 minutes.
Step 4: Heat nonstick skillet to medium heat (not smoking) over medium-high heat. Add one tablespoon of oil and let it heat up (do not pour any oil into the hot pan). Add the fish fillets and let them cook on one side for 2 minutes, then flip over to another and cook for 2 minutes more.
Step 5: Remove from heat, place fish on a serving dish, garnish with the second marinade, and prepare sweet chilies.
Step 6: Serve with rice or any side dish(s) of your choice.
Nutrition Facts of Pomfret recipe grilled
- Calories: 192
- Fat: 2.3 g
- Cholesterol: 16 mg
- Sodium: 1.8 mg
- Carbohydrates: 3.6 g
- Protein: 19.6 g
5 Amazing Servings Ideas for Pomfret recipe grilled
1. You can serve the fish along with steamed veggies.
2. Add the fish to your salad for a healthy evening meal.
3. Serve it with toasted whole wheat bread and green salad for a heart-healthy evening meal that is substantial enough to keep you going till bedtime.
4. Serve it with your favorite sauce, salsa, and cornbread muffins (or store-bought cornbread) as an appetizer.
5. Serve it with fried potatoes, boiled rice, and a vegetable side dish.
Can you eat pomfret fish?
Pomfret fish is a tropical saltwater fish belonging to the family of Carangidae, part of the jack family of fishes. The Pomfret has a long, deep body with a short back and smallmouth. It has two separate dorsal fins joined by a membrane called the aft dorsal fin.
It is not recommended for pregnant women as it contains mercury, which is known to cause serious damage to fetal brain development when consumed in large amounts. Poisoning from this fish is also possible due to its toxicity level.
Is the Pomfret recipe grilled healthy?
Pomfret is an oily fish with a high omega-3 fatty acid level. It is rich in vitamin A, C, calcium, and phosphorous. The Pomfret is also rich in omega-3 fatty acids essential for the fetus’s healthy brain development. The omega-3 fatty acid helps improve the child’s vision and concentration. The fatty acids also help to improve brain function.
Pomfret is a good source of protein which provides essential building blocks for muscle growth and repair. It is an excellent source of vitamin B12 which aids in red blood cell formation. Being rich in potassium helps maintain a normal heart rate, blood pressure, and nervous system.
This recipe is very easy to make. Pomfret recipe grilled that is ready in just 20 minutes. It can serve to up to two people and taste very delicious. I hope you like this recipe. Try it out and spread the joy of cooking!