Protein3 recipes
pomfret fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
silver pomfretpapletzhalong
SERVING
CALORIES
102
PROTEIN
18.5g
CARBS
0g
FAT
3.1g
FIBER
0g
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
Calories102kcal—
Protein18.5g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.1g4%
Saturated fat0.90g5%
Trans fat0g—
Cholesterol65mg22%
Water77.2g—
MINERALS
Sodium105mg5%
Potassium350mg7%
Calcium25mg2%
Iron0.60mg3%
Magnesium30mg7%
Phosphorus200mg16%
Zinc0.50mg5%
Copper0.05mg6%
Manganese0.02mg1%
Selenium36.5µg66%
VITAMINS
Vitamin A30µg3%
Vitamin C0mg0%
Vitamin D2.5µg13%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.08mg6%
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 oz3.5g
1 lb0.2g
1 piece250g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of high-quality lean protein for muscle repair
- ✓Contains Omega-3 fatty acids which support heart health
- ✓Good source of Vitamin B12 for nerve function and blood health
COOKING TIPS
In the kitchen.
- 1Pomfret has a delicate skin that crisps up beautifully when pan-fried
- 2Avoid overcooking as the flesh is lean and can dry out quickly
- 3Steaming with ginger and soy sauce preserves its natural sweet flavor
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for no more than 1-2 days
- For long-term storage, wrap tightly in plastic wrap and freeze for up to 3 months
- Keep raw fish separate from other foods to prevent cross-contamination
FAQ
Frequently asked questions.
How can I tell if pomfret 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 pomfret have many bones?
Pomfret has a single central bone structure, making it relatively easy to de-bone compared to many other small fish.
What is a good substitute for pomfret?
Sea bass, tilapia, or snapper are good substitutes due to their similar mild flavor and firm texture.
Is pomfret high in mercury?
Pomfret is generally considered to have low to moderate mercury levels, making it safe for most people when consumed in moderation.
Can I cook pomfret from frozen?
It is best to thaw pomfret overnight in the refrigerator before cooking to ensure even heat distribution and better texture.
What are the most common ways to prepare pomfret?
It is most commonly prepared whole—either pan-fried, grilled (tandoori style), or steamed with aromatics.
Is pomfret suitable for a keto diet?
Yes, it is excellent for keto as it contains zero carbohydrates and is high in protein and healthy fats.
How do I clean a whole pomfret?
Scale the fish thoroughly, make a small slit to remove the entrails, wash the cavity well, and trim the fins with kitchen shears.
RECIPES
Cook with pomfret fish.
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