If you are a fan of seafood, you should try this Pan Fried Pomfret! The pomfret is pan fried so that the skin is perfectly crispy! It’s actually not hard to make either – let me show you how!

By the way, this recipe is for a lightly pan fried Pomfret. Another popular way to make it is to make it super fried and crispy, and that’s not the style of this dish. In my opinion both are delicious, but my mom likes it lightly fried and this is why she makes it this way usually.

What is Pomfret Fish?

Pomfret is actually may different types of marine fish species. It is a fish that is very popular to eat in South Asia and India. It is also a dish you can find in Chinese cuisine.

It’s not hard to see why so many people like it – its fish meat is soft and buttery when cooked!

Is pomfret fish good for health?

Pomfret fish has many health benefits! It’s a great source of protein, and it also contains Vitamin A, Vitamin D, Vitamin B12, Calcium, Iron, and more!

Like other fishes in general, it is also a rich source of Omega-3 fatty acid. Omega-3’s are essential for your health. They help provide energy, and they are amazing for your heart health.

How much protein in pomfret fish?

As mentioned Pomfret fish is a great source of protein! Exactly how much? There’s 18.3g in just 100g of pomfret fish!

Perfect fish for meatless Monday if that’s your thing!

How to fry pomfret fish?

First, gather your ingredients:

1 pomfret fish (about 1 lb)
4 tbsp vegetable oil
2 tbsp cornstarch, separated in half (1 tbsp)
Salt, as desired

Rinse pomfret under water, and pat dry with paper towels. With a sharp knife, cut diagonal crisscross cuts on both sides of the fish.

Over the pomfret, add 1 tbsp cornstarch to a fine mesh strainer and tap the side with one hand. Also, add salt as desired.

In a shallow non stick cooking pan, add 4 tbsp of vegetable oil, and allow it to heat up on medium high heat. Add pomfret, with cornstarch side facing down, to pan and allow it to pan fry for 10 minutes. During this time, we are going to add cornstarch.

Over the pomfret, add the remaining cornstarch to a fine mesh strainer and tap the side with one hand. Add salt as desired.

If it helps, I’ve provided a video to show you:

After the 10 minutes, with a spatula, flip the pomfret over and allow it to cook for another 10 minutes.

At this point, start checking both sides to see if fish is ready – the skin should be crispy and the meat is cooked thoroughly. If it is not, flip to cook as needed and check every 1 minute or so.

Remove from heat when cooked thoroughly on both sides.

For Chinese New Year we made the pan fried pomfret, and served with bok choy stir fry and sliced beef shank!

Pan Fried Pomfret

If you are a fan of seafood, you should try this Pan Fried Pomfret! The pomfret is pan fried so that the skin is perfectly crispy!

Ingredients

1 pomfret fish (about 1 lb)
4 tbsp vegetable oil
2 tbsp cornstarch, separated in half (1 tbsp)
Salt, as desired

Instructions

Rinse pomfret under water, and pat dry with paper towels. With a sharp knife, cut diagonal crisscross cuts on both sides of the fish.
Over the pomfret, add 1 tbsp cornstarch to a fine mesh strainer and tap the side with one hand. Add salt as desired.
In a shallow non stick cooking pan, add 4 tbsp of vegetable oil, and allow it to heat up on medium high heat. Add pomfret, with cornstarch side facing down, to pan and allow it to pan fry for 10 minutes. During this time, we are going to add cornstarch.
Over the pomfret, add the remaining cornstarch to a fine mesh strainer and tap the side with one hand. Add salt as desired
After the 10 minutes, with a spatula, flip the pomfret over and allow it to cook for another 10 minutes.
At this point, start checking both sides to see if fish is ready – the skin should be crispy and the meat is cooked thoroughly. If it is not, flip to cook as needed and check every 1 minute or so.
Remove from heat when cooked thoroughly on both sides.

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 190Total Fat: 15gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 24mgSodium: 170mgCarbohydrates: 4gFiber: 0gSugar: 0gProtein: 11g

The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands for more precise nutrition information. Keep in mind that if there is a marinade, often times not all the ingredients will be consumed.

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Ryne Muller

Thursday 27th of January 2022

What about that baby bok choy dish on the left side??

TinaTsai

Good question! That's bok choy stir fry with dried shrimp! I make it like this: https://ohsnapletseat.com/2014/01/20/easy-stir-fried-shanghai-bok-choy-with-garlic/ This recipe was originally written for shanghai bok choy but the cooking is very similar. The only thing is with the baby/smaller bok choy you don't have to cut as much. I'll add a link to it in the post too - thanks for asking!