Grilled Pomfret
India • Vegetarian
How to Make Grilled Pomfret (Traditional & Healthy Version)
Grilled Pomfret, locally known as 'Paplet', is a beloved seafood delicacy across coastal India, especially in states like Maharashtra, Goa, and Kerala. This dish features whole pomfret marinated in a blend of Indian spices, then grilled to perfection, yielding a smoky, aromatic flavor that’s both light and satisfying. Traditionally enjoyed as a part of festive meals or Sunday family lunches, Grilled Pomfret is a staple in Konkani and Malvani cuisine. Its crispy skin and tender flesh make it a favorite during the monsoon season, when fresh catch is abundant. Culturally, it’s served during special occasions such as Ganesh Chaturthi feasts in Maharashtra, where non-vegetarian dishes are prepared after the festival’s vegetarian days. The use of local spices like haldi (turmeric) and dhania (coriander) infuses the fish with authentic Indian taste, while the grilling method keeps it healthy and low in oil. The dish is usually accompanied by a squeeze of nimbu (lemon) and a side of kachumber salad, making it a wholesome choice for lunch. Grilled Pomfret is a great choice for those seeking nutritious yet flavorful Indian food. The marination process allows the spices to penetrate deeply, giving the fish a vibrant color and taste profile that’s distinct to Indian coastal cooking. Unlike fried fish, grilling retains the natural goodness and moisture of the pomfret, ensuring every bite is juicy and packed with subtle heat from green chillies and pepper. This preparation is not only light on calories but also rich in protein, making it ideal for health-conscious individuals. Its versatility means you can adjust the spice level to suit your palate, and it pairs beautifully with steamed rice or millet rotis, bringing together the traditional flavors of India’s coastline.
Ingredients(for 1 medium pomfret per serving)
- 2 medium Pomfret (Paplet) (whole, cleaned and gutted)
- 2 tbsp Lemon juice (Nimbu ras) (freshly squeezed)
- 1/2 tsp Turmeric powder (Haldi)
- 1 tsp Red chilli powder (Lal mirch) (adjust to taste)
- 1 tsp Coriander powder (Dhania)
- 1/2 tsp Cumin powder (Jeera)
- 1/2 tsp Black pepper powder (Kali mirch)
- 1 tbsp Ginger-garlic paste (Adrak-lahsun) (freshly ground preferred)
- to taste Salt
- 1 tbsp Mustard oil (Sarson ka tel) (for brushing)
- 2 tbsp Fresh coriander leaves (Hara dhania) (finely chopped, for garnish) - optional
Instructions
- 1
Rinse and pat dry the pomfret. Make shallow cuts on both sides to help the marinade penetrate.
3 minutes
Use a sharp knife for clean slits—this helps the spices absorb better.
- 2
Prepare the marinade by mixing lemon juice, turmeric, red chilli, coriander, cumin, black pepper, ginger-garlic paste, and salt in a bowl.
3 minutes
Taste the marinade before applying to adjust salt and spice levels.
- 3
Coat each pomfret generously with the marinade, ensuring it gets into the cuts and cavity. Let it rest for 10 minutes.
10 minutes
Marinate longer in the fridge for deeper flavor, up to 1 hour.
- 4
Preheat the grill or tawa on medium-high heat. Brush with a little mustard oil to prevent sticking.
2 minutes
A cast iron tawa adds traditional smokiness to the fish.
Why This Dish is Healthy
Grilled Pomfret is a smart choice for health-conscious Indians seeking high protein, low calorie meals without compromising on taste. The grilling technique retains nutrients and avoids excess fat, making it ideal for weight management and heart health. Traditional Indian spices not only add flavor but also provide antioxidant and digestive benefits. This dish is suitable for diabetic and weight-loss diets, especially when paired with fiber-rich salads and whole grains.
Pomfret is an excellent source of lean protein, low in saturated fat, and packed with essential nutrients like omega-3 fatty acids, vitamin D, and B12. The use of turmeric and coriander adds anti-inflammatory and digestive benefits, while grilling reduces oil usage and keeps the dish light. Mustard oil, used sparingly, brings heart-healthy monounsaturated fats. This dish is naturally gluten-free and can be enjoyed as part of a balanced diet. The inclusion of lemon juice boosts vitamin C content and enhances iron absorption from the fish.
Pro Tips
- 💡Tip 1: Always use fresh pomfret for best flavor and texture.
- 💡Tip 2: Marinate the fish for at least 30 minutes if time allows—overnight yields deeper flavor.
- 💡Tip 3: Brush the grill/tawa with minimal oil to prevent sticking without adding excess fat.
Storage & Serving
Store leftover grilled pomfret in an airtight container in the refrigerator for up to 2 days. Reheat on tawa or grill to retain crispness; avoid microwaving to prevent sogginess.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
