Pomfret is a highly prized marine fish known for its delicate flavor, soft flesh, and few bones. It is widely enjoyed across India, Southeast Asia, and the Middle East.
Nutrition (per 100 g, cooked)
- Calories: ~120–150 kcal
- Protein: ~20–22 g
- Fat: ~4–7 g
- Carbohydrates: 0 g
- Rich in Vitamin D, Vitamin B12, Selenium, Iodine, and Phosphorus
- Good source of Omega-3 fatty acids
Health Benefits
- High-quality protein supports muscle growth and repair.
- Omega-3 fatty acids promote heart and brain health.
- Rich in Vitamin D, which helps maintain strong bones.
- Supports thyroid function due to its iodine content.
- Provides essential minerals that help strengthen the immune system.
Popular Ways to Cook
- Grilled pomfret
- Tandoori pomfret
- Fried pomfret
- Pomfret curry
- Steamed pomfret
- Baked pomfret
Taste and Texture
Pomfret has a mild, slightly sweet flavor with soft, tender, flaky meat. Its relatively few bones make it a favorite choice for many seafood lovers.
Common Types
- Silver pomfret
- Black pomfret
- Golden pomfret
Note
Fresh pomfret should have bright, clear eyes, shiny scales, and a clean ocean-like smell. It should be refrigerated promptly and cooked thoroughly for the best taste and food safety.
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