Other
pulli paarai.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
95
PROTEIN
20.1g
CARBS
0g
FAT
1.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories95.4kcal—
Protein20.1g40%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.6g2%
Saturated fat0.59g3%
Trans fat0g—
Cholesterol47.8mg16%
Water76g—
MINERALS
Sodium58.6mg3%
Potassium335mg7%
Calcium21.8mg2%
Iron0.35mg2%
Magnesium31.1mg7%
Phosphorus232mg19%
Zinc0.52mg5%
Copper0.04mg4%
Manganese0.01mg0%
Selenium53.3µg97%
VITAMINS
Vitamin A1.8µg0%
Vitamin C0mg0%
Vitamin D1.6µg8%
Vitamin E0.82mg5%
Vitamin K1.2µg1%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.04mg3%
Niacin (B3)1.9mg12%
Pantothenic acid (B5)1.1mg23%
Vitamin B6101mg5941%
Biotin (B7)1387µg4623%
Folate (B9)0µg0%
%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 oz28.4g
1 lb453.6g
1 piece180g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein essential for muscle growth and repair.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health and brain function.
- ✓Provides essential minerals like selenium, which acts as a powerful antioxidant, and iodine, crucial for thyroid function.
- ✓Good source of B-vitamins, particularly B12, which is vital for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Pulli Paarai (Trevally) has firm, slightly oily flesh that holds up well to various cooking methods like grilling, pan-frying, and baking.
- 2It is a popular choice for South Indian fish curries ('Meen Kuzhambu') as its firm texture prevents it from breaking apart during simmering.
- 3Marinate the fish with spices like turmeric, chili powder, ginger, and garlic for at least 30 minutes before frying or grilling to enhance its flavor.
- 4To check for doneness, insert a fork at the thickest part of the fish; it should be opaque and flake easily.
STORAGE
Keep it fresh.
- For fresh fish, store in the coldest part of the refrigerator (below 40°F or 4°C) and consume within 1-2 days.
- For long-term storage, wrap the fish tightly in plastic wrap and a freezer bag, and freeze at 0°F (-18°C). It can be stored for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is pulli paarai healthy?
Yes, pulli paarai is very healthy. It's an excellent source of lean protein, omega-3 fatty acids, and essential vitamins and minerals like selenium, iodine, and B12. These nutrients support heart health, brain function, and overall well-being.
What are the nutritional benefits of pulli paarai?
Pulli paarai is rich in high-quality protein for muscle repair and growth. It provides beneficial omega-3 fatty acids (EPA and DHA) crucial for cardiovascular and brain health. Additionally, it's a good source of selenium, an antioxidant, and iodine for thyroid function, along with vital B-vitamins like B12.
Is pulli paarai good for weight loss?
Yes, pulli paarai can be beneficial for weight loss. With only 95.36 calories and over 20g of protein per 100g, it's a lean protein source that promotes satiety. Its low fat and zero carb content make it an excellent choice for a calorie-controlled diet.
Is pulli paarai suitable for a keto diet?
Absolutely, pulli paarai is highly suitable for a ketogenic diet. It contains 0g of carbohydrates and is rich in protein and healthy fats (omega-3s), aligning perfectly with the macronutrient requirements of a keto lifestyle.
Is pulli paarai gluten-free?
Yes, pulli paarai, like all natural fish, is inherently gluten-free. When preparing it, ensure no gluten-containing ingredients are added, such as breading or certain sauces, to maintain its gluten-free status.
How do you cook pulli paarai?
Pulli paarai is a versatile fish that can be cooked in various ways. Popular methods include grilling, pan-frying, baking, or incorporating it into curries and stews. Its firm texture holds up well to different cooking techniques.
What does pulli paarai taste like?
Pulli paarai typically has a mild, slightly sweet flavor with a firm, flaky white flesh. It's not overly 'fishy,' making it appealing to a wide range of palates. Its subtle taste allows it to absorb flavors from marinades and spices well.
How do you store pulli paarai?
Fresh pulli paarai should be stored in the coldest part of your refrigerator, ideally on ice, and consumed within 1-2 days. For longer storage, clean and pat the fish dry, then wrap it tightly and freeze for up to 3-6 months.
How do I know if pulli paarai is fresh?
Look for clear, bulging eyes, bright red gills, and shiny, intact scales. The flesh should be firm and spring back when pressed, and it should have a mild, fresh sea smell, not a strong 'fishy' odor.
Does pulli paarai contain mercury?
As a general rule for most fish, pulli paarai may contain trace amounts of mercury, but it is typically considered a low-mercury fish due to its size and position in the food chain. It's generally safe for regular consumption for most healthy adults.
