pomfret fish
Also known as: paplet, butter fish
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Also known as: paplet, butter fish
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
A classic Goan delicacy where whole pomfret fish are stuffed with a tangy and spicy green coconut masala, coated in semolina, and shallow-fried to crispy perfection. It's a festival for the senses!
Whole pomfret fish marinated in a classic tandoori spice blend with yogurt and ginger-garlic, then grilled to smoky perfection. A spectacular seafood appetizer or main course that's surprisingly easy to make at home.
Whole pomfret fish marinated in a fiery Goan spice blend, coated with crispy semolina, and shallow-fried to perfection on a tawa. A coastal classic that's incredibly flavorful and ready in under 30 minutes.
Yes, pomfret fish is very healthy. It's an excellent source of lean protein and beneficial omega-3 fatty acids, which support heart and brain health. It also provides essential vitamins like D and B12, and minerals such as selenium and iodine.
Pomfret is highly nutritious, offering high-quality protein for muscle repair and growth. It's rich in omega-3 fatty acids (EPA and DHA) vital for cardiovascular and cognitive health. Additionally, it supplies Vitamin D, B12, selenium, and iodine, supporting bone health, nerve function, and thyroid health.
A 100g serving of pomfret fish contains approximately 18.5g of high-quality protein. This makes it an excellent source of lean protein, contributing significantly to daily protein requirements without excessive calories or fat.
Yes, pomfret fish can be beneficial for weight loss. It's low in calories (around 100 calories per 100g) and fat (2.5g per 100g), while being very high in protein (18.5g per 100g). The high protein content helps promote satiety, reducing overall calorie intake.
Yes, pomfret fish is an excellent choice for keto and low-carb diets. It contains 0g of carbohydrates per 100g serving, making it a pure protein and healthy fat source that fits perfectly into these dietary plans.
Pomfret fish is versatile and can be cooked in various ways. Popular methods include pan-frying, grilling, baking, or steaming. It's often marinated with spices and herbs before cooking to enhance its flavor.
Pomfret fish has a delicate, mild, and slightly sweet flavor with a firm, white, flaky texture. It's not overly 'fishy,' making it appealing to those who prefer milder fish. Its subtle taste allows it to absorb marinades and seasonings well.
pomfret fish is a versatile ingredient found in cuisines around the world. With 100 calories per 100g and 18.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 3 recipes featuring pomfret fish with step-by-step instructions.
Browse recipes →To store fresh pomfret, rinse it under cold water, pat dry, and place it in an airtight container or wrap tightly in plastic wrap. Store it in the coldest part of your refrigerator, ideally on a bed of ice, and consume within 1-2 days for best quality.
Look for clear, bright, bulging eyes, shiny skin with intact scales, and firm, elastic flesh that springs back when pressed. Fresh pomfret should have a mild, clean sea smell, not a strong 'fishy' odor. Gills should be red and moist.
Pomfret fish generally has a central bone structure with fewer small, fine bones compared to some other fish varieties. This makes it relatively easier to eat, especially for those who prefer less bony fish.