Black Pomfret/Black Maanji- Medium , 1 kg

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.

Black Pomfret (Black Maanji Fish)

Black Pomfret, also known as Black Maanji fish, is a highly sought-after fish in various cuisines, particularly in Asian and Indian cooking. Its distinctive dark skin and firm white flesh make it a favorite for grilling, frying, and curries.

Health Benefits of Black Pomfret (Black Maanji Fish)

1. High in Protein: Black Pomfret is an excellent source of lean protein, essential for muscle growth and repair.
2. Rich in Omega-3 Fatty Acids: It contains beneficial Omega-3 fatty acids, which support heart health and reduce inflammation.
3. Low in Calories: This fish is low in calories, making it suitable for weight management and a healthy diet.
4. Source of Vitamins and Minerals: Black Pomfret is rich in vitamins such as Vitamin B12 and minerals like selenium and phosphorus, which are important for overall health.
5. Supports Brain Health: The Omega-3 fatty acids found in Black Pomfret may help improve cognitive function and lower the risk of neurodegenerative diseases.
6. Aids in Digestion: Being easy to digest, it is a good option for those with sensitive stomachs or digestive issues.
7. Promotes Healthy Skin: The nutrients in this fish contribute to skin hydration and may prevent signs of aging.

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:

1. Heat coconut oil in a pan and sauté chopped onions until golden brown.
2. Add ginger-garlic paste and green chilies, sautéing for a minute.
3. Add chopped tomatoes, turmeric, red chili powder, coriander powder, and salt. Cook until the tomatoes soften.
4. Gently add the Black Pomfret pieces and cook on medium heat for about 15-20 minutes until the fish is cooked through.
5. Garnish with fresh coriander and serve hot with steamed rice or roti.

Indian Recipe 2: Grilled Black Pomfret

Ingredients:

• 500g Black Pomfret, cleaned and filleted
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 teaspoon red chili powder
• 1 teaspoon turmeric powder
• Salt to taste
• Fresh herbs for garnish

Instructions:

1. In a bowl, mix lemon juice, olive oil, red chili powder, turmeric powder, and salt.
2. Marinate the Black Pomfret fillets in the mixture for at least 30 minutes.
3. Preheat the grill to medium heat. Grill the fish for about 4-5 minutes on each side until cooked and slightly charred.
4. Garnish with fresh herbs and serve with a side of salad.

Indian Recipe 3: 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:

1. Marinate the Black Pomfret fillets with turmeric, red chili powder, lemon juice, and salt for at least 30 minutes.
2. Heat oil in a frying pan over medium heat.
3. Carefully place the marinated fish fillets in the hot oil and fry until golden brown and crispy on both sides (about 4-5 minutes per side).
4. Serve hot with a side of green chutney and lemon wedges.

Foreign Recipe 1: Baked Black Pomfret with Garlic and Herbs

Ingredients:

• 500g Black Pomfret, whole or filleted
• 3 tablespoons olive oil
• 4 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Lemon slices for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a baking dish, arrange the Black Pomfret and drizzle with olive oil. Sprinkle minced garlic, thyme, oregano, salt, and pepper over the fish.
3. Bake for about 20-25 minutes or until the fish is cooked through and flakes easily with a fork.
4. Garnish with lemon slices and serve with roasted vegetables or a salad.

Foreign Recipe 2: Pan-Seared Black Pomfret with Lemon Butter Sauce

Ingredients:

• 500g Black Pomfret fillets
• 2 tablespoons olive oil
• 1/4 cup unsalted butter
• 2 tablespoons lemon juice
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Season the Black Pomfret fillets with salt and pepper.
2. Heat olive oil in a skillet over medium-high heat and cook the fish for about 4-5 minutes on each side until golden and cooked through.
3. In a separate pan, melt the butter and stir in the lemon juice. Pour this over the cooked fish.
4. Garnish with fresh parsley and serve with steamed asparagus or rice.

Foreign Recipe 3: Black Pomfret Tacos with Cabbage Slaw

Ingredients:

• 500g Black Pomfret, cleaned and cut into strips
• 1 tablespoon olive oil
• 1 teaspoon cumin powder
• Salt and pepper to taste
• Corn tortillas
• Cabbage Slaw:
  • 2 cups shredded cabbage
  • 1 carrot, grated
  • 1 tablespoon lime juice
  • Salt and pepper to taste

Instructions:

1. In a bowl, toss the fish strips with cumin, salt, and pepper.
2. Heat olive oil in a skillet over medium heat and cook the fish for about 3-4 minutes on each side until cooked through.
3. In another bowl, mix the shredded cabbage, grated carrot, lime juice, salt, and pepper to make the slaw.
4. Warm the corn tortillas in a separate pan. Assemble the tacos by placing the cooked fish on the tortillas and topping with cabbage slaw.

These recipes highlight the versatility of Black Pomfret (Black Maanji Fish) in both Indian and foreign cuisines, showcasing its health benefits and delicious flavors through various cooking methods.