Food & Nutrition

Fishy facts: About various varieties and more

A bong’s staple, a South Indian’s fantasy, and any Goan or Maharashtrian native’s delight, fish is one of the most revered food items on any household’s menu, that loves to binge on non-vegetarian food. Like mutton or chicken comes in wide varieties, fish has also got its count when it comes to diversity. Fishes of all kinds are found in water, mainly freshwater or saltwater, and almost all of them are edible.

Nutritionally, freshwater fishes are richer in unsaturated fatty acids than saltwater fishes. Saltwater fish have a high protein content. Fishes from freshwater, lakes, and tributaries consume food from different territories around them which boosts their nutrition benefit. They are less briny to taste and light on the stomach. But the most important feature which tips the scale in their favour is their low levels of mercury.

We all are aware of the nutritional benefits that come from fish. Fish contains high degrees of supplements and protein, especially oily fish, like salmon and tuna. Almost all the varieties have less cholesterol and immersed fat in comparison to meat, and it is a staple of the refreshing eating routine. Fish offers nutrients and minerals, including B nutrients, zinc, and iron. Fish contains omega-3 unsaturated fats, which are useful fats that people should acquire from their eating routine. Omega-3 unsaturated fats have potential medical advantages, for example, preventing cardiovascular diseases. As fish is a low-fat protein source, imbibing it in a regular diet can prompt weight reduction.

In this blog, we present to you some of our top four picks on fish that are consumed all over the world unanimously. For some, it could be like, “I know that…” but for some, it could be exciting to explore and learn about diversities.


Salmon are found in the tributaries of the North Atlantic and Pacific oceans. Peculiarly, salmon is found in both saltwater and freshwater. Though they are freshwater fishes’ salmon is known to wander into saltwater. They return upstream again into freshwater when they are ready to spawn. Known for their health benefits, salmon contains omega-3 unsaturated fats which are useful for heart health. This fish is additionally a decent source of vitamin D and calcium. Nonetheless, for higher levels of supplements, it is advised to pick wild salmon. Wild salmon in general contains more omega-3s and nutrients and has less soaked fat. Salmon tastes the same as mildly flavoured with a touch of refreshing and subtle flavour. With eight fins and fewer scales and bones, salmons are one of the most edible kinds of fish abroad as well.

Indian Salmon is called Rawas. It has fleshy which is white, soft but firm, and very flavorful. It has just one large bone, the backbone, and therefore is easy to eat.  You can easily get boneless pieces of Indian salmon which is cleaned inside out. It can be used in curry dishes or barbeque. It is also called Gurjali and is popular with fish eaters. Low in fat and rich in nutrients, it is good for health and keeps vision strong.

How to prepare salmon for a regular binge?

The most simple and direct way to cook salmon is:

  1. Chop and sauté some veggies
  2. Lay the sautéed veggies on a tray and place the salmon fillets over them
  3. Top it up with some olive oil and herbs
  4. Bake it in the oven at a high temperature for 10 minutes
  5. Serve hot

Rohu or Carp

Rohu, also known as rui, is mainly found in the rivers of South Asia. This breed of fish is extensively used in pisciculture due to its high demand in Asian countries. Belonging to the carp family, Rohu is a large, silver-coloured fish that has an arched head. A fully grown Rohu can reach up to the length of 2 m and can attain a weight of 45 kg. It has quite an extensive bone structure, combining long and small ones. The scales are dark in colour and it has a golden-brownish belly. The fins are generally bright and red. The texture of the fish is extremely smooth and is not oily. The taste is somewhat pleasant and that makes it a favourite amongst Bengalis mostly. The fish is indeed rich in nutrients.

The best way to eat Rohu is to either fry them up in oil after being marinated with any choice of spices or cook them up as curry. Goes amazingly well with steamed rice.

Illish or Hilsa

Illish or Hilsa is a fish that belongs to the family of Sardines. It is an abundant source of Omega-3 fatty acid that provides 17.96 gms of protein and 13.67 mcg of vitamin B 12. Packaged Hilsa that is either pickled or smoked, has a higher content of sodium and that needs to be thought of well before adding it to the daily diet. Illish are foraging fishes that primarily belong to the Clupeidae family of fishes. These fishes are inherent intending to move in large schools around fishing banks and coastal areas. They prefer habitation around shallow and temperate waters. They are mostly found in the North Atlantic and Pacific oceans, including the Baltic Sea as well as the west coast of South America. Illish or Hilsa has been recognized as the tastiest of all the fishes. It has a distinctive oily, soft, and buttery texture that gives a mouthwatering flavour. In Bengal, the fish has been rightly called the “macher raja,” or the king of all fishes.

The best way to prepare Illish or Hilsa in Bengali style is to cook it up with a mustard paste and serve it with rice. Other forms of curry versions can also be used to cook this fish.

Catla or Bengal Carp

A freshwater fish, Catla is found mainly in the rivers and lakes of Assam and also Northern India. Though found in inhabits these species can be cultured in lakes and ponds. A rich source of essential fatty acids and protein it is also one of the safest fish to eat s the mercury level it contains is reasonable. Do try the non-fussy, very easy Catla Macher Jhol and enjoy this fish.

The takeaway from the blog

Although consuming fish almost daily is a great way to get lean protein with important nutrients, one must be aware of those fish that are high in any particular content of nutrients. It is therefore advisable to reach out to a dietician before consuming any particular fish variety.

1 comment on “Fishy facts: About various varieties and more

  1. Can you post which fishes are good to control or lower Sugar levels and Blood Pressure.

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