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.
Maanji/White Pomfret (Big Size)
Maanji, commonly known as White Pomfret, is a highly sought-after fish known for its delicate flavor and tender, flaky flesh. Found in both fresh and saltwater, this fish is popular in many cuisines, especially in coastal regions of India.
Health Benefits of Maanji/White Pomfret
- High in Protein: Maanji is an excellent source of high-quality protein, essential for muscle repair, growth, and overall health.
- Rich in Omega-3 Fatty Acids: This fish is packed with omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function.
- Low in Calories: Maanji is low in calories, making it a healthy choice for those looking to maintain or lose weight while enjoying flavorful meals.
- Vitamins and Minerals: It contains essential vitamins (like B vitamins) and minerals (such as selenium and potassium), which are crucial for various bodily functions, including energy metabolism and immune support.
- Promotes Healthy Skin: The nutrients in Maanji can help improve skin health and may have anti-aging properties.
- Supports Bone Health: The calcium and phosphorus present in the fish contribute to maintaining strong bones and preventing osteoporosis.
Uses of Maanji/White Pomfret
Maanji is versatile in the kitchen and can be prepared in various ways, including grilling, frying, steaming, and baking. Its rich flavor pairs well with various spices and cooking methods, making it suitable for both traditional and contemporary dishes.
Indian Recipe 1: Maanji Fish Curry
Ingredients:
- 500g Maanji, cleaned and cut into pieces
- 2 onions, finely chopped
- 2 tomatoes, pureed
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 tablespoon red chili powder
- 1 tablespoon coriander powder
- 1 cup coconut milk
- 3 tablespoons oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
- Heat oil in a pan and sauté the onions until golden brown.
- Add ginger-garlic paste and sauté until fragrant.
- Add tomato puree, turmeric, red chili powder, and coriander powder. Cook until the oil separates from the masala.
- Add Maanji pieces and cook for 5 minutes.
- Pour in coconut milk, season with salt, and simmer for 15-20 minutes until the fish is cooked through.
- Garnish with fresh coriander and serve with steamed rice or roti.
Indian Recipe 2: Maanji Fish Fry
Ingredients:
- 500g Maanji, cleaned and cut into fillets
- 2 tablespoons red chili powder
- 1 tablespoon turmeric powder
- 1 tablespoon rice flour
- Salt to taste
- Oil for frying
Instructions:
- In a bowl, mix red chili powder, turmeric powder, rice flour, and salt to create a spice mix.
- Rub the spice mix over the Maanji fillets, ensuring they are well coated. Let them marinate for 30 minutes.
- Heat oil in a frying pan over medium heat. Fry the marinated fish until golden brown and crispy, about 4-5 minutes per side.
- Serve hot with lemon wedges and a side salad.
Indian Recipe 3: Maanji Fish Pulao
Ingredients:
- 500g Maanji, cleaned and cut into pieces
- 2 cups basmati rice
- 4 cups water
- 1 onion, sliced
- 2 tomatoes, chopped
- 1 tablespoon ginger-garlic paste
- 2 green chilies, slit
- 1 teaspoon cumin seeds
- 1 bay leaf
- 3-4 cloves
- 3-4 cardamom pods
- Salt to taste
- Fresh coriander and mint for garnish
Instructions:
- Rinse the basmati rice and soak it in water for 30 minutes, then drain.
- Heat oil in a large pot and add cumin seeds, bay leaf, cloves, and cardamom. Sauté for a minute.
- Add sliced onions and sauté until golden brown. Add ginger-garlic paste and green chilies, cooking for another minute.
- Stir in chopped tomatoes and cook until soft. Add Maanji pieces and cook for 5 minutes.
- Add the soaked rice, salt, and water. Bring to a boil, then cover and cook on low heat for 20 minutes or until rice is cooked and fluffy.
- Garnish with fresh coriander and mint before serving.
Non-Indian Recipe 1: Grilled Maanji with Lemon Butter Sauce
Ingredients:
- 500g Maanji fillets
- 3 tablespoons butter
- 2 tablespoons lemon juice
- 2 garlic cloves, minced
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat the grill to medium-high heat. Season Maanji fillets with salt and pepper.
- In a skillet, melt butter over medium heat. Add minced garlic and sauté until fragrant.
- Grill the Maanji fillets for about 4-5 minutes on each side until cooked through and flaky.
- Drizzle with lemon butter sauce and garnish with fresh parsley. Serve with a side of vegetables or salad.
Non-Indian Recipe 2: Maanji Fish Tacos
Ingredients:
- 500g Maanji fillets
- 1 tablespoon olive oil
- 1 teaspoon cumin powder
- Salt and pepper to taste
- Corn tortillas
- Cabbage slaw for topping
- Avocado slices and lime wedges for serving
Instructions:
- Season Maanji fillets with olive oil, cumin, salt, and pepper.
- Cook the fish in a skillet over medium heat for 3-4 minutes on each side until cooked through.
- Warm the corn tortillas in a separate pan.
- Assemble the tacos by placing a piece of fish on each tortilla, topping with cabbage slaw, avocado slices, and a squeeze of lime juice.
Non-Indian Recipe 3: Baked Maanji with Herbs
Ingredients:
- 500g Maanji fillets
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper to taste
- Lemon slices for garnish
Instructions:
- Preheat the oven to 375°F (190°C).
- In a baking dish, place the Maanji fillets and drizzle with olive oil and lemon juice. Season with thyme, rosemary, salt, and pepper.
- Bake for about 20-25 minutes or until the fish is opaque and flakes easily with a fork.
- Garnish with lemon slices before serving. Serve with steamed vegetables or quinoa.
These recipes showcase the versatility of Maanji/White Pomfret in both Indian and non-Indian cuisines, providing delicious options for various tastes and occasions. Enjoy cooking and savoring these flavorful dishes!