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Rohu Fish Steaks.

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SERVING

CALORIES

PROTEIN

18.5g

CARBS

FAT

2.2g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories97kcal—

Protein18.5g37%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat2.2g3%

Saturated fat0.40g2%

Cholesterol55mg18%

Water78.5g—

MINERALS

Sodium60mg3%

Potassium280mg6%

Calcium25mg2%

Iron0.80mg4%

Magnesium30mg7%

Phosphorus220mg18%

Zinc0.70mg6%

Copper0.05mg6%

Manganese0.01mg0%

Selenium35µg64%

VITAMINS

Vitamin A10µg1%

Vitamin C0mg0%

Vitamin D1.5µg8%

Vitamin E0.20mg1%

Vitamin K0.10µg0%

Thiamin (B1)0.05mg4%

Riboflavin (B2)0.08mg6%

Niacin (B3)2.5mg16%

Pantothenic acid (B5)0.30mg6%

Vitamin B60.15mg9%

Folate (B9)5.0µg1%

Vitamin B122.5µg104%

%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 piece120g

HEALTH BENEFITS

Why eat it.

✓Excellent source of lean protein for muscle growth and repair.
✓Rich in B vitamins, particularly B12, essential for nerve function and energy.
✓Contains phosphorus, vital for bone health and energy metabolism.
✓Good source of selenium, an antioxidant that supports immune function.
✓Provides Omega-3 fatty acids, beneficial for heart and brain health.

COOKING TIPS

In the kitchen.

1Rohu fish steaks are versatile and can be fried, grilled, baked, or added to curries.
2Marinate steaks with spices, ginger-garlic paste, and lemon juice for at least 30 minutes before cooking for enhanced flavor.
3Cook until the flesh is opaque and flakes easily with a fork to ensure it's done.

STORAGE

Keep it fresh.

Store fresh Rohu fish steaks in the coldest part of the refrigerator for up to 1-2 days.
For longer storage, freeze steaks in an airtight container or vacuum-sealed bag for up to 3-6 months.
Thaw frozen fish slowly in the refrigerator overnight before cooking.

FAQ

Frequently asked questions.

Is Rohu fish healthy?

Yes, Rohu is a highly nutritious freshwater fish. It is an excellent source of lean protein, Vitamin B12, and Omega-3 fatty acids, which support heart health, brain function, and muscle repair while remaining low in calories.

How much protein is in Rohu fish steaks?

Rohu fish steaks are protein-dense, providing approximately 18.5g of protein per 100g serving. This makes it an ideal choice for muscle building, tissue repair, and maintaining a healthy metabolism.

Is Rohu fish good for weight loss?

Yes, with only 97 calories and 2.2g of fat per 100g, Rohu is a low-calorie, low-fat protein source. Its high protein content helps promote satiety, which can reduce overall calorie intake throughout the day.

Is Rohu fish keto-friendly?

Absolutely. Rohu fish contains 0g of carbohydrates, making it perfect for ketogenic and low-carb diets. It provides essential minerals like phosphorus and selenium without adding any sugars or starches to your meal.

Is Rohu fish gluten-free?

Raw Rohu fish steaks are naturally gluten-free. However, when preparing them, ensure that any marinades, breading, or sauces used do not contain wheat-based ingredients if you are following a gluten-free diet.

How do you cook Rohu fish steaks?

Rohu steaks are versatile and commonly used in South Asian curries or shallow-fried with turmeric and salt. They hold their shape well during cooking, making them also suitable for grilling, steaming, or pan-searing.

What does Rohu fish taste like?

Rohu has a mild, non-fishy flavor with a subtle sweetness. The texture is firm and flaky when cooked, though it is known for having many small intramuscular bones that require careful eating.

How long do Rohu fish steaks last in the fridge?

Fresh Rohu fish steaks should be consumed within 1 to 2 days if stored in the coldest part of the refrigerator. For longer storage, they can be frozen in airtight packaging for up to 3 months.

How do you know if Rohu fish is fresh?

Fresh Rohu should have firm, translucent flesh that springs back when pressed. It should have a mild, clean scent of fresh water rather than a strong 'fishy' or ammonia-like odor, and the skin should look moist and shiny.

Does Rohu fish have many bones?

Yes, as a member of the carp family, Rohu contains many fine, Y-shaped intramuscular bones. While the steaks are easy to handle, diners should exercise caution when consuming the flesh to identify and remove these small bones.

RECIPES