Mediterranean Crispy Pan-Fried Paneer Tossed Recipe

Time: 30–35 minutes
Serves: 3–4

This Mediterranean-inspired Crispy Pan-Fried Paneer Tossed recipe combines the golden, crunchy texture of pan-fried paneer with a colorful stir-fry of vegetables and a tangy, slightly spicy sauce. The dish balances the richness of paneer with vibrant bell peppers, onions, and a flavorful sauce reminiscent of Indo-Mediterranean fusion flavors. Quick to prepare, it works as a satisfying main dish or a protein-packed appetizer.

Ingredients

For the Paneer Coating:

250g paneer (Indian cottage cheese), cut into cubes

2 tbsp cornflour (cornstarch)

2 tbsp plain flour

½ tsp chilli powder

Salt and black pepper, to taste

1 tsp ginger-garlic paste

1 tsp soy sauce

1 tsp chilli sauce

Oil, for frying

For the Stir-Fry:

1 onion, cut into chunks

1–2 bell peppers (capsicum) of various colors, cut into chunks

1 tsp ginger, finely chopped or grated

2 cloves garlic, finely chopped or grated

1–2 green chillies, chopped (adjust to taste)

2–3 spring onions (scallions) for garnish

For the Sauce:

2 tbsp soy sauce

1–2 tbsp red chilli sauce or sriracha

2 tbsp tomato ketchup

1 tsp vinegar

1 tsp cornflour slurry (cornflour mixed with water) for thickening

½ tsp sugar (optional, to balance flavors)

1 tbsp oil (vegetable or sesame)

Instructions

Prepare the paneer coating:

In a bowl, combine cornflour, plain flour, chilli powder, salt, black pepper, ginger-garlic paste, soy sauce, and chilli sauce.

Toss the paneer cubes gently in this mixture until coated evenly.

Fry the paneer:

Heat oil in a non-stick pan or skillet over medium heat.

Fry the paneer cubes in batches until golden and crispy on all sides. Remove and drain on paper towels.

Prepare the stir-fry vegetables:

In a separate pan or the same skillet, heat 1 tbsp oil over medium-high heat.

Add ginger, garlic, and green chillies; sauté for 30 seconds until fragrant.

Add onions and bell peppers, and stir-fry for 3–4 minutes until slightly tender but still crisp.

Prepare the sauce:

In a small bowl, mix soy sauce, red chilli sauce or sriracha, tomato ketchup, vinegar, sugar (if using), and cornflour slurry.

Combine paneer and sauce:

Add the fried paneer cubes to the stir-fried vegetables.

Pour the sauce over the paneer and vegetables, tossing gently to coat evenly. Cook for another 1–2 minutes until the sauce thickens and everything is well combined.

Garnish and serve:

Garnish with chopped spring onions.

Serve hot as a main dish with rice, noodles, or flatbread, or enjoy it as a flavorful appetizer.

Tips & Variations

Paneer Tips

Use fresh, firm paneer for the best texture. Soft paneer may break during frying.

If using store-bought paneer, soak it in warm water for 10 minutes to soften slightly before cutting.

Ensure the paneer is evenly coated with the flour-cornflour mixture for maximum crispiness.

Frying Tips

Fry paneer in medium heat to get a golden, crispy exterior without burning.

Fry in batches to avoid overcrowding, which can make paneer soggy.

Drain fried paneer on paper towels to remove excess oil.

Vegetable Variations

Use bell peppers of various colors for a vibrant presentation.

Add other vegetables like zucchini, mushrooms, or broccoli for more texture and nutrients.

Keep vegetables slightly crisp to contrast with the soft paneer.

Sauce Variations

Adjust the spiciness by increasing or reducing red chilli sauce or adding chopped fresh chillies.

For a slightly tangy twist, add a splash of lemon juice before serving.

Substitute tomato ketchup with roasted red pepper puree for a smoky flavor.

Cooking Tips

Toss paneer and vegetables gently to avoid breaking the paneer cubes.

Thicken the sauce with cornflour slurry gradually to get your preferred consistency.

Serving Suggestions

Serve over steamed rice, fried rice, or noodles for a full meal.

Can also be enjoyed as a finger food or appetizer for parties.

Garnish with sesame seeds or extra spring onions for added flavor and presentation.

Make-Ahead Tips

Paneer can be coated and kept ready in the fridge for 1–2 hours before frying.

Sauce can be prepared in advance, but combine with fried paneer just before serving for best texture.

Q&A

Q: Can I bake the paneer instead of frying?
Yes. Preheat the oven to 400°F (200°C) and bake coated paneer cubes on a parchment-lined sheet for 15–20 minutes, turning halfway, until golden and crispy. Baking is healthier but may be slightly less crunchy.

Q: Can I use frozen paneer?
Yes, but thaw completely and pat dry to remove excess moisture before coating and frying.

Q: How spicy is this recipe?
The heat comes from the red chilli sauce and green chillies. Adjust to taste by reducing or increasing these ingredients.

Q: Can I make this vegan?
Yes. Substitute paneer with firm tofu and use vegan soy sauce. The cooking method and flavor profile remain similar.

Q: Can I prepare this dish ahead of time?
You can coat and fry paneer in advance, but combine with vegetables and sauce just before serving to retain crispiness. The sauce can be made ahead and stored in the fridge for a few hours.

Nutrition

(Per serving – based on 4 servings)

Calories: ~320

Protein: 18g

Fat: 20g

Carbohydrates: 18g

Fiber: 2g

Sugar: 5g

Sodium: 750mg

(Values may vary depending on oil amount, paneer type, and sauces used.)

Conclusion

Mediterranean Crispy Pan-Fried Paneer Tossed is a flavorful, colorful dish that balances crunchy, golden paneer with crisp vegetables and a tangy, slightly spicy sauce. Quick to prepare and versatile, it works as a main dish, appetizer, or party snack. The combination of textures, vibrant colors, and bold flavors makes this an irresistible addition to any meal, showcasing Mediterranean-inspired flavors with an Indian twist.