Pomfret Fish | Coconut Curry

Promfret Fish are small in size and serves one per person, it can be deep fried, baked or cooked in curry. Here I have cooked Promfret and dipped it in coconut milk curry.

 

Nutritional Value

Pomfret fishes are good source of calcium, vitamins A and D, and vitamins like  B12. It contains fat too.

A whole Fish contains around 270 Kcal and with the curry the calories goes around 350 Kcal per serving.

Ingredients

To marinate

Turmeric and Salt 1 tsp for each fish.

For gravy

2 - medium size onion

1- tsp mustard seeds

5 - garlic cloves

1/2 inch - ginger 

2- medium size tomato

Spices- coriander,  turmeric, chilli (1.2 tsp each)

Salt- 2 tsp

1/2 cup- coconut milk

1/2 cup oil to fry and gravy. (mustard oil is preference)

Chopped corainder leaves a bunc

Method 

First, we will marinate our clean fish in salt and turmeric and let them sit for half hour. In a heavy pan we will heat the oil and shallow fry them or 5 minutes from both the sides.

In the same oil we will first put some mustard seeds and then fry onion in it.

Then we will add spices followed with garlic, ginger and tomato paste. Have to fry till oil oozes out and then we will add half cup water and let it boil for 5 minutes.

Now, we will add coconut milk and let the gravy come together and then we will add fish one by one and let it cook for another ten minutes, flipping sides in every 5 minutes.

Add lots of coriander leaves and serve with steaming rice or porotha.

Enjoy!