Crispy Pan Fried Pompano / Paplet / Pomfret
Crispy Pan Fried Pompano / Paplet / Pomfret
  • prep: 15 min
  • cook: 10 min
  • total: 25 min
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  • servings:
  • Ingredients

    • 1 Medium sized Paplet/Pomfret or Pompano cut into 1 inch size pieces
    • 2-3 Tablespoons Oil
    • 1/2 Cup Rawa/semolina or breadcrumbs
    • 1 Teaspoon Salt+ Extra for pomfret pieces
    • Small bunch of Coriander Leaves/Cilantro
    • 1 Teaspoon Sauf/Fennel Seeds
    • 3 Black pepper corns
    • 3 Cloves
    • 1/2 Teaspoon Haldi/Turmeric Powder
    • 4-5 Dry red chilis
    • 3 Garlic Cloves
    • 1 Inch Ginger Piece
    • Marble size ball of Tamarind

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 349 % Daily Value *
    • Total Fat: 10 g 15.12%
    • Saturated Fat: 2 g 10.6%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 17 mg 0.72%
    • Calcium: 381 mg 38.06%
    • Potassium: 1162 mg 33.21%
    • Magnesium: 0 mg 0%
    • Iron: 9 mg 50.63%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 69 g %
    • Dietary Fiber: 22 g 87.99%
    • Sugar: 0 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 9.08%
    • Vitamin C 1.34%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit3
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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