pomfret
Also known as: butterfish
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Also known as: butterfish
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Maharashtrian fish curry featuring tender pomfret in a tangy, spicy coconut gravy. The sourness from kokum perfectly balances the rich coconut and spices, making it a coastal delight.
Crispy on the outside, tender and flaky on the inside. This Goan-style Pomfret fry features whole fish marinated in a vibrant, tangy spice paste and shallow-fried to perfection. A coastal classic that's ready in under 30 minutes.
A mild and tangy Goan fish curry made with delicate pomfret and a creamy coconut milk base. This sunshine-yellow curry is gently spiced, letting the fresh flavor of the fish shine through.
A classic coastal delight from Maharashtra. Tender pomfret fish simmered in a fragrant, spicy coconut gravy, perfectly balanced with the tang of kokum. Best enjoyed with steamed rice or bhakri.
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.
Pomfret offers significant benefits, including high-quality protein for muscle repair and growth, and Omega-3 fatty acids (EPA and DHA) that support cardiovascular health and reduce inflammation. It's also a good source of Vitamin D for bone health, Vitamin B12 for nerve function, and minerals like iodine for thyroid health.
Per 100g serving, pomfret contains approximately 146 calories. It is an excellent protein source, providing about 18.5g of protein per 100g, making it a great option for muscle building and satiety.
Yes, pomfret can be beneficial for weight loss. It's a lean protein source, which helps you feel full and satisfied, reducing overall calorie intake. Its low carbohydrate content and healthy fats also make it a smart choice for a balanced 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.
Yes, pomfret is an excellent food choice for individuals with diabetes. Its high protein content helps manage blood sugar levels, and the Omega-3 fatty acids can improve insulin sensitivity and reduce the risk of heart disease, a common complication of diabetes.
pomfret is a versatile ingredient found in cuisines around the world. With 146 calories per 100g and 18.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →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.
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.
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.
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.
