Note: The weight mentioned refers to the full weight of the fish. If you opt for cutting, please be aware that the weight will be reduced by 20% to 50% depending on the fish species and the type of cutting chosen.
Health Benefits of Black Pomfret (Black Maanji)
- High in Protein: Black Pomfret is an excellent source of high-quality protein, which is essential for muscle growth, repair, and overall body function.
- Low in Calories and Fat: This fish is low in calories and saturated fats, making it a heart-healthy option suitable for weight management.
- Rich in Omega-3 Fatty Acids: Black Pomfret contains beneficial Omega-3 fatty acids that support cardiovascular health, reduce inflammation, and promote brain function.
- Source of Essential Vitamins and Minerals: It provides essential nutrients like Vitamin B12, selenium, and phosphorus, vital for energy metabolism, immune health, and bone strength.
- Supports Heart Health: The Omega-3 content helps lower cholesterol levels and reduce the risk of heart diseases.
- Promotes Healthy Skin: The healthy fats in Black Pomfret contribute to skin hydration and may help prevent signs of aging.
- Good for Brain Function: Regular consumption of Omega-3-rich fish like Black Pomfret can improve cognitive function and reduce the risk of neurodegenerative diseases.
- Supports Eye Health: The antioxidants and vitamins present in this fish help maintain healthy vision and may prevent age-related eye disorders.
Indian Recipe 1: Black Pomfret Curry
Ingredients:
- 500g Black Pomfret, cleaned and cut into pieces
- 2 onions, finely chopped
- 2 tomatoes, chopped
- 2 tablespoons ginger-garlic paste
- 2 green chilies, slit
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 2 tablespoons coconut oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
- Heat coconut oil in a pan and sauté chopped onions until golden brown.
- Add ginger-garlic paste and green chilies, and sauté for a minute.
- Add tomatoes, turmeric, red chili powder, coriander powder, and salt. Cook until the tomatoes soften.
- Add the Black Pomfret pieces and mix gently. Cook on medium heat for 10-15 minutes until the fish is cooked through.
- Garnish with fresh coriander and serve with steamed rice or roti.
Indian Recipe 2: Fried Black Pomfret
Ingredients:
- 500g Black Pomfret, cleaned and cut into fillets
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 tablespoon lemon juice
- Salt to taste
- Oil for frying
Instructions:
- Marinate the fish fillets with turmeric, red chili powder, lemon juice, and salt for at least 30 minutes.
- Heat oil in a frying pan.
- Carefully place the marinated fish fillets in the hot oil and fry until golden brown and crispy on both sides.
- Serve hot with a side of green chutney and lemon wedges.
Indian Recipe 3: Black Pomfret Masala
Ingredients:
- 500g Black Pomfret, cleaned and cut into pieces
- 1 cup yogurt
- 2 onions, finely chopped
- 2 tomatoes, chopped
- 2 tablespoons ginger-garlic paste
- 2 green chilies, slit
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 2 tablespoons oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
- In a bowl, mix yogurt, turmeric, and salt. Add the fish pieces and marinate for at least 30 minutes.
- Heat oil in a pan and sauté chopped onions until golden brown.
- Add ginger-garlic paste and green chilies, and sauté for a minute.
- Add chopped tomatoes and cook until they soften. Add the marinated fish along with the yogurt mixture.
- Cook on medium heat for 15-20 minutes. Add garam masala and cook for another 5 minutes.
- Garnish with fresh coriander and serve hot with rice or roti.
Foreign Recipe 1: Grilled Black Pomfret with Lemon and Herbs
Ingredients:
- 500g Black Pomfret, cleaned and filleted
- 3 tablespoons olive oil
- 3 garlic cloves, minced
- Juice of 1 lemon
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- In a bowl, mix olive oil, minced garlic, lemon juice, thyme, rosemary, salt, and pepper.
- Place the fish fillets in a baking dish and pour the herb mixture over them. Marinate for at least 30 minutes.
- Preheat the grill to medium-high heat. Grill the fish for about 4-5 minutes on each side until cooked and slightly charred.
- Garnish with fresh parsley and serve with a side of grilled vegetables.
Foreign Recipe 2: Black Pomfret Tacos
Ingredients:
- 500g Black Pomfret, cleaned and cut into strips
- 1 tablespoon olive oil
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Corn tortillas
- Toppings: shredded cabbage, diced tomatoes, avocado, lime wedges
Instructions:
- In a bowl, toss the fish strips with olive oil, cumin, paprika, salt, and pepper.
- Heat a skillet over medium-high heat and cook the fish strips for 2-3 minutes on each side until cooked through.
- Warm the corn tortillas in a separate pan or microwave.
- Assemble the tacos by placing cooked fish on the tortillas and topping with shredded cabbage, diced tomatoes, and avocado. Serve with lime wedges.
Foreign Recipe 3: Black Pomfret Salad with Citrus Dressing
Ingredients:
- 500g Black Pomfret, cleaned and cooked (grilled or poached)
- 2 cups mixed greens (lettuce, spinach, arugula)
- 1 cucumber, sliced
- 1 bell pepper, chopped
- 1 avocado, diced
- 1/4 cup red onion, thinly sliced
- 3 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- In a large bowl, combine mixed greens, cucumber, bell pepper, avocado, and red onion.
- Flake the cooked fish and add it to the salad.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to combine. Serve immediately.
These recipes highlight the versatility of Black Pomfret (Black Maanji) in both Indian and foreign cuisines, emphasizing its health benefits and delicious flavors through various cooking methods.