Other
black pomfret.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
123
PROTEIN
18.9g
CARBS
0g
FAT
4.8g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories123kcal—
Protein18.9g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat4.8g6%
Saturated fat2.2g11%
Trans fat0g—
Cholesterol48.2mg16%
Water74.4g—
MINERALS
Sodium69.1mg3%
Potassium295mg6%
Calcium18.1mg1%
Iron0.78mg4%
Magnesium28.2mg7%
Phosphorus195mg16%
Zinc0.50mg5%
Copper0.07mg8%
Manganese0.02mg1%
Selenium50.3µg91%
VITAMINS
Vitamin A10.6µg1%
Vitamin C0mg0%
Vitamin D2.9µg15%
Vitamin E0.60mg4%
Vitamin K102µg85%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.02mg2%
Niacin (B3)2.6mg16%
Pantothenic acid (B5)0.75mg15%
Vitamin B676mg4471%
Biotin (B7)2056µg6853%
Folate (B9)0µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece350g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of Omega-3 fatty acids (EPA and DHA), which support cardiovascular health by reducing inflammation and triglycerides.
- ✓Excellent source of high-quality, lean protein, crucial for muscle building, tissue repair, and enzyme production.
- ✓Provides essential nutrients like Vitamin D, Vitamin B12, and selenium, which are vital for bone health, nerve function, and antioxidant protection.
- ✓Low in saturated fat, making it a heart-healthy alternative to red meats for managing cholesterol levels.
COOKING TIPS
In the kitchen.
- 1Black pomfret has a single central bone, making it easy to eat and ideal for cooking whole, either by steaming, pan-frying, or grilling.
- 2Score the skin with a knife before cooking. This allows marinades to penetrate deeper and ensures the fish cooks evenly.
- 3Its firm texture holds up well to various cooking methods. It is particularly popular in Asian cuisines, often fried and served with a spicy or sweet and sour sauce.
- 4Cook until the flesh is opaque and flakes easily with a fork. Overcooking will result in dry, tough meat.
STORAGE
Keep it fresh.
- For fresh pomfret, store it in the coldest part of your refrigerator (below 40°F or 4°C) on a bed of ice and consume within 1-2 days.
- To freeze, pat the fish dry, wrap it tightly in plastic wrap and then in aluminum foil or a freezer bag. It can be stored at 0°F (-18°C) for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is black pomfret healthy?
Yes, black pomfret is highly nutritious. It is a rich source of Omega-3 fatty acids (EPA and DHA) which support heart health, and it provides essential vitamins like B12 and D for nerve function and bone strength.
How much protein and calories are in black pomfret?
A 100g serving of black pomfret contains approximately 123 calories and 18.91g of protein. It is a lean protein source with about 4.83g of fat and zero carbohydrates.
Is black pomfret good for weight loss?
Yes, it is an excellent choice for weight management. Its high protein content promotes satiety, helping you feel full longer, while its relatively low calorie count makes it a nutrient-dense alternative to red meats.
Is black pomfret keto-friendly?
Absolutely. With 0g of carbohydrates, black pomfret is ideal for ketogenic and low-carb diets. It also provides healthy fats that are essential for those following a keto lifestyle.
Is black pomfret gluten-free?
Naturally, black pomfret is gluten-free. However, ensure that any seasonings, marinades, or breading used during the cooking process do not contain wheat-based ingredients.
What does black pomfret taste like?
Black pomfret has a mild, slightly sweet flavor and a firm, flaky texture. It is considered less 'fishy' than other oily fish, making it a popular choice for those who prefer a delicate seafood taste.
How do you best cook black pomfret?
It is a versatile fish that can be pan-fried, steamed, grilled, or added to curries. Because of its firm flesh, it holds its shape well during high-heat cooking methods like deep-frying or tandoori grilling.
How can I tell if black pomfret is fresh?
Look for clear, bulging eyes and firm, elastic flesh that springs back when touched. The skin should be shiny and moist, and the fish should have a fresh, mild sea scent rather than a strong ammonia smell.
How long does black pomfret last in the refrigerator?
Fresh black pomfret should be stored in the coldest part of the fridge and consumed within 1 to 2 days. For longer storage, it can be frozen for up to 3 months if wrapped tightly to prevent freezer burn.
Does black pomfret have many bones?
Black pomfret has a relatively simple bone structure consisting mainly of a central backbone. It has fewer small, stray bones than many other fish species, making it easier to fillet and eat.
