Top High-Protein Fish in India
1. Rohu (Kannadi Kendai - கண்ணாடி கேண்டை)
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Protein Content: ~ 20 g per 100 g
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Benefits: Rich in Omega-3 fatty acids, essential for muscle recovery and cardiovascular health as its fat content is low saturated.
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Cooking Tip: Can be used for quick meal prep such as curry or grill
2. Catla (Kendai - கேண்டை)
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Protein Content: ~15-17 g per 100 g
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Benefits: A freshwater fish that provides essential fatty acids, vitamins (B-complex) and minerals
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Cooking Tip: Great for steaming or as part of mild curries.
3. Indian Mackerel (Bangda/Kannangadimeen - கன்னாங்காட்டி மீன்)
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Protein Content: ~17-19 g per 100 g
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Benefits: Packed with Omega-3 and protein, supports joint health and muscle growth.
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Cooking Tip: Grill or fry with turmeric and spices.
4. Pomfret (Vaaval Meen - வவ்வால் மீன்)
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Protein Content: ~19-20 g per 100 g
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Benefits: A lean fish, low in fat, helps in building and repairing muscles because of the presence of ‘selenium’.
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Cooking Tip: Ideal for baking or grilling.
5. Tuna (Soorai Meen - சூரை மீன்)
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Protein Content: ~25 g per 100 g
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Benefits: Lean and calorie-efficient, tuna is great for weight management and muscle building.
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Cooking Tip: Seared tuna steaks or canned tuna salads work well.
6. Hilsa (Ilish/Vilanga Meen - விலாங்க மீன்)
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Protein Content: ~ 17- 19 g per 100 g
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Benefits: A delicacy in India, High Omega 3 content, rich in protein and healthy fats, ideal for heart and brain health.
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Cooking Tip: Steamed with mustard paste or cooked in a tamarind-based curry.
7. Sardines (Mathi - மத்தி)
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Protein Content: ~20 - 25 g per 100 g ; Heavily depends on preparation
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Benefits: High in calcium and Omega-3, sardines strengthen bones and support muscle recovery.
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Cooking Tip: Pan-fry or cook in a tangy tomato gravy.
8. Bombay Duck (Bombil/Suruva - சுருவா)
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Protein Content: ~15 g per 100 g
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Benefits: Low-calorie and protein-rich, it helps reduce post-workout inflammation.
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Cooking Tip: Often dried or fried for unique textures.
9. King Fish (Seer Fish/Vanjaram - வஞ்சிரம்)
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Protein Content: ~20 g per 100 g
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Benefits: Known for its firm flesh and high protein, it’s ideal for fitness diets.
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Cooking Tip: Grilled with minimal oil or made into kebabs.
10. Salmon (Imported/Salmon Meen - சால்மன் மீன்)
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Protein Content: ~22- 25 g per 100 g
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Benefits: High in Omega-3 and lean protein, supports heart & brain health and inflammation reduction
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Cooking Tip: Bake or grill with lemon, garlic, and herbs for a wholesome dish
Why Choose Fish for Protein?
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Complete Protein: Contains all essential amino acids needed for muscle repair
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Low Fat: Most fish are lean, providing protein without unhealthy fats
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Micronutrient Boost: Packed with essential vitamins and minerals like Vitamin D and iodine
Tips for Fitness Enthusiasts
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Variety is Key: Rotate between freshwater and saltwater fish for a balanced intake
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Healthy Cooking Methods: Opt for grilling, steaming, or baking oven avoiding deep-frying
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Combine with Carbs: Pair fish with whole grains or veggies for post-workout meals