Protein
mango fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
topshetopshe machparadise threadfin
SERVING
CALORIES
105
PROTEIN
19.2g
CARBS
0g
FAT
2.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories105kcal—
Protein19.2g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.5g3%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol65mg22%
Water77g—
MINERALS
Sodium72mg3%
Potassium340mg7%
Calcium35mg3%
Iron1.1mg6%
Magnesium28mg7%
Phosphorus210mg17%
Zinc0.80mg7%
Copper0.05mg6%
Manganese0.02mg1%
Selenium32.5µg59%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D4.5µg23%
Vitamin E0.50mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.12mg9%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.20mg12%
Folate (B9)5.0µg1%
Vitamin B122.1µg88%
%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 cup240g
1 tablespoon15.8g
1 teaspoon5.3g
1 oz28.4g
1 lb453.6g
1 ml1.1g
1 liter1050g
1 piece125g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality lean protein
- ✓Rich in Omega-3 fatty acids for heart health
- ✓High Vitamin B12 content supports nerve function
- ✓Contains Selenium which acts as a powerful antioxidant
- ✓Provides Phosphorus for bone and teeth maintenance
COOKING TIPS
In the kitchen.
- 1Best enjoyed deep-fried (Topshe Bhaja) with a light batter
- 2Cook quickly to maintain its delicate, flaky texture
- 3Pairs excellently with mustard-based gravies or light lemon seasoning
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for 1-2 days
- Freeze in airtight vacuum-sealed bags for up to 3 months
- Keep raw fish separate from cooked foods to avoid cross-contamination
FAQ
Frequently asked questions.
What is mango fish?
Mango fish, commonly known as Topshe in Bengal, is a species of threadfin fish prized for its delicate flavor and soft texture.
How do I know if the mango fish is fresh?
Look for clear, bulging eyes, bright red gills, and firm flesh that springs back when pressed. It should have a mild sea scent, not a fishy odor.
Does mango fish have many bones?
It has a central backbone and some fine bones, but it is generally considered easy to eat, especially when deep-fried.
Can I freeze mango fish?
Yes, you can freeze it for up to 3 months. Ensure it is cleaned, gutted, and stored in an airtight container or freezer bag.
What are the best substitutes for mango fish?
Smelt, whitebait, or small sea bass can be used as substitutes due to their similar size and delicate texture.
How should I prepare mango fish for cooking?
Scale the fish, remove the gills and entrails, and wash thoroughly under cold water. Pat dry before seasoning or battering.
Is mango fish high in mercury?
As a smaller fish, it generally has lower mercury levels compared to large predatory fish, making it a safer choice for regular consumption.
What is the most popular way to cook mango fish?
The most iconic preparation is 'Topshe Bhaja,' where the fish is coated in a spiced gram flour (besan) batter and deep-fried until golden.
RECIPES
Cook with mango fish.
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