White Pomfret
Delicate, buttery white pomfret. Best enjoyed shallow fried or steamed.
Nutrition Facts (per 100g raw, edible portion)
| Saturated Fat | 1g |
| Sodium | 70mg |
| Iron | 0.5mg |
| Omega-3 Fatty Acids | 0.8g |
| Carbohydrates | 0g |
| Source | ICMR-NIN / USDA Database |
Health Benefits
Delicate, easily digestible protein — ideal for elderly and children
Low in calories, high in protein — perfect for weight management
Contains calcium and phosphorus for bone health
Mild flavor makes it suitable for those new to seafood
Dietary Information
Best Cooking Methods
Shallow Fry
Coat in semolina or rice flour. Shallow fry 3-4 mins per side until golden.
Steam
Steam with ginger, soy, and scallions. 8-10 mins. Healthiest preparation.
Tandoori
Marinate in tandoori masala. Cook in tandoor or very hot oven for 10-12 mins.
Pro Tips
- 💡 Handle gently — flesh is very delicate and breaks easily
- 💡 Don't marinate in acidic ingredients too long — 'cooks' the delicate flesh
- 💡 Serve with minimal sauce to appreciate the natural sweetness
More Seafood
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Large Tiger Prawns
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Surmai (Seer Fish)
King of Indian seafood. Firm, meaty steaks perfect for frying or curry.
Black Pomfret
Flavorful black pomfret with firm flesh. Excellent for curries and frying.
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