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pomfret.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

butterfish

Recipes with pomfret + Add to pantry

SERVING

CALORIES

146

PROTEIN

18.5g

CARBS

FAT

7.5g

FIBER

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0.10 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories146kcal—

Protein18.5g37%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat7.5g10%

Saturated fat2.1g11%

Trans fat0g—

Cholesterol65mg22%

Water72.5g—

MINERALS

Sodium65mg3%

Potassium350mg7%

Calcium22mg2%

Iron1.2mg7%

Magnesium30mg7%

Phosphorus210mg17%

Zinc0.80mg7%

Copper0.05mg6%

Manganese0.02mg1%

Selenium36.5µg66%

VITAMINS

Vitamin A30µg3%

Vitamin C0mg0%

Vitamin D5.2µg26%

Vitamin E1.1mg7%

Vitamin K0.10µg0%

Thiamin (B1)0.05mg4%

Riboflavin (B2)0.12mg9%

Niacin (B3)3.5mg22%

Pantothenic acid (B5)0.75mg15%

Vitamin B60.30mg18%

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 piece250g

HEALTH BENEFITS

Why eat it.

✓Excellent source of lean, high-quality protein, crucial for muscle building and tissue repair.

COOKING TIPS

In the kitchen.

1Pomfret's flat shape and single central bone make it ideal for pan-frying, grilling, or baking whole.
2Score the skin with a few shallow cuts before cooking to allow marinades to penetrate and to ensure even cooking.
3Its delicate, white flesh cooks quickly. The fish is done when the flesh is opaque and flakes easily with a fork.
4The mild flavor pairs well with bold marinades common in Asian cuisine, such as ginger, garlic, turmeric, and chili.

STORAGE

Keep it fresh.

Store fresh pomfret in the coldest part of the refrigerator (below 40°F or 4°C) and use within 1-2 days of purchase.
For long-term storage, wrap the fish tightly in plastic wrap and then in a freezer bag, removing excess air. It can be frozen at 0°F (-18°C) for up to 3 months.

FAQ

Frequently asked questions.

Is pomfret healthy?

Yes, pomfret is a very healthy choice. It's an excellent source of lean, high-quality protein and is rich in beneficial Omega-3 fatty acids, which are crucial for heart and brain health. It also provides essential vitamins and minerals like Vitamin D, B12, iodine, and selenium.

Is pomfret suitable for a keto or low-carb diet?

Absolutely, pomfret is highly suitable for both keto and low-carb diets. It contains 0g of carbohydrates per 100g, along with a good amount of protein and healthy fats, aligning perfectly with the macronutrient requirements of these diets.

How should I cook pomfret?

Pomfret is a versatile fish that can be cooked in various ways. Popular methods include pan-frying, grilling, baking, or steaming. It's often prepared whole, either marinated with spices or simply seasoned with salt and pepper to highlight its delicate flavor.

What does pomfret taste like and what is its texture?

Pomfret has a delicate, mild, and slightly sweet flavor, making it appealing to a wide range of palates. Its flesh is firm yet tender, flaky, and has a fine texture, with relatively few bones, especially in larger varieties.

How do I select fresh pomfret at the market?

When selecting fresh pomfret, look for clear, bright, bulging eyes, and shiny, intact scales. The gills should be bright red, and the flesh should be firm and spring back when gently pressed. Avoid fish with dull eyes, discolored gills, or a strong, 'fishy' odor.

What is the best way to store fresh pomfret?

To store fresh pomfret, rinse it under cold water, pat it dry, and place it in an airtight container or wrap it tightly in plastic wrap. Store it in the coldest part of your refrigerator, preferably on a bed of ice, and consume within 1-2 days for optimal freshness. For longer storage, it can be frozen.

RECIPES