Malvani Surmai Fish Fry

Packed with protein and essential nutrients, this traditional dish offers numerous health benefits, from improving heart health to boosting your immune system.

564 Ratings
1.77K
536 made it
Image of Malvani Surmai Fish Fry Recipe
50 Mins
Prep:40 Mins
Cook:10 Mins

1 Piece

For 4 people

Difficulty

Easy

Taste

Unknown

Health Benefits

High Protein
Low Calories

High Protein Content: Surmai is rich in protein, aiding in muscle growth and repair.

Heart Health: Contains omega-3 fatty acids that promote cardiovascular health.

Vitamin D: Surmai is a good source of vitamin D, which supports bone health.

Essential Minerals: Fish is a source of minerals such as iron and potassium, beneficial for overall health.

Low in Calories: A great option for those watching their calorie intake.

200 kcal

in 123g

Protein:

18g

Fats:

10g

Carbs:

15g

Cholesterol:

50mg

Sodium, Na:

500mg

Potassium, K:

200mg

Surmai, also known as Kingfish, is a popular fish in Indian coastal cuisine. Malvani Surmai Fish Fry is a simple yet flavorful dish that comes from the Malvan region of Maharashtra, known for its spicy and tangy flavors. This recipe features a unique blend of marinated fish coated with a crunchy rava-rice flour mixture and fried to perfection. This dish is perfect for a weekend meal or a special occasion.

Recipes using Air fryerAppetizersIndian CuisineMaharashtrian CuisineMain DishesQuick & Easy RecipesSeafood RecipesShallow Fried Recipes

Allergy Advice

This recipe contains Fish. People with such allergies should avoid adding such ingredients or try to replace them with better choices.

Ingredients

4

half kg Surmai (kingfish)

1 teaspoon Ginger - garlic paste

half teaspoon Turmeric powder

half teaspoon Red chili powder

quarter teaspoon Tamarind paste or kokum syrup

Salt as per taste

half cup Rava

quarter cup Rice flour

2 tbsp Oil

Tips

Ensure the fish is fresh for the best flavor and health benefits.

Adjust the spices according to your taste preference.

Serve with lemon wedges and fresh salad for a balanced meal.

Directions

In a bowl, mix ginger-garlic paste, turmeric powder, red chili powder, tamarind paste (or kokum syrup), and salt.

Apply the marinade evenly on both sides of the fish steaks and let them marinate for about 30 minutes.

In a separate bowl, combine rava and rice flour. Mix well.

Dip the marinated fish in the flour mixture, ensuring both sides are coated evenly.

Heat a tawa or skillet over medium heat and add 2 tbsp oil.

Place the coated fish on the hot tawa and fry for 4-5 minutes on each side or until they turn golden brown and crispy.

Alternatively, you can air fry or grill the fish.

Once cooked, transfer the fish to a serving plate and serve hot.

Notes

Individuals with fish allergies should avoid this dish.

Those with high sodium sensitivity should moderate their intake.

View post on Instagram
 

Download Nutribit& start your journey towards healthier you!

Whether you’re aiming to lose weight, maintain your current weight, or just eat healthier, Nutribit is your ultimate health companion.

Track calories with precision

Plan meals up to a month in advance

Monitor your progress at a glance

Make healthier choices with ease

Download Nutribit App

Know more about Malvani Surmai Fish Fry

A typical serving 1 Piece of Malvani Surmai Fish Fry (123 grams) contains approximately 200 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Malvani Surmai Fish Fry depends on the ingredients and preparation method. On average, one serving 1 Piece (123 grams) of Malvani Surmai Fish Fry contains approximately 10 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Malvani Surmai Fish Fry? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Malvani Surmai Fish Fry depends on the recipe and serving size. On average, 1 Piece of Malvani Surmai Fish Fry (about 123 grams) contains approximately 18 grams of protein. If you're customizing your Malvani Surmai Fish Fry, consider adding ingredients with higher protein content.

The amount of sugar in an Malvani Surmai Fish Fry varies depending on the recipe and serving size. On average, 1 Piece (about 123 grams) contains about 1 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Malvani Surmai Fish Fry depends on the serving size and the recipe used. On average, 1 Piece (about 123 grams) contains about 15 grams of carbohydrates.

Malvani Surmai Fish Fry contains approximately 1 grams of fiber in 1 Piece (about 123 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Malvani Surmai Fish Fry is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Malvani Surmai Fish Fry with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Malvani Surmai Fish Fry that’s perfect for any occasion!

Making a Malvani Surmai Fish Fry typically takes around 50 Mins.

Browse more recipes

Recipes You May find Helpful

How to burn 200 calories?

The amount of exercise required to burn off 1 Piece Malvani Surmai Fish Fry

Set Your Weight

0 steps

Average 2.3 ft stride

0 mins walk

5 km/hr or 3 mph

0 mins run

9 km/hr or 6 mph

0 mins cycling

General, no slope

The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.