About Pomfret
Pomfret is a type of fish that belongs to the family of Bramidae. It is also known as “pompano” and is found in many parts of the world, including the Atlantic, Indian, and Pacific Oceans. It is a popular fish among seafood lovers due to its white flesh, delicate texture, and mild flavor.
Health Benefits of Pomfret:
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Rich in Protein: Pomfret is a good source of high-quality protein that helps in building and repairing tissues in the body.
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Low in Fat: Pomfret is a low-fat fish that contains healthy unsaturated fats and omega-3 fatty acids, which are good for the heart and brain.
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Good for Bone Health: Pomfret contains essential minerals like calcium and phosphorus that are necessary for the development and maintenance of healthy bones.
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Boosts Immune System: Pomfret contains vitamins A, C, and E, which act as antioxidants and help in boosting the immune system.
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Promotes Eye Health: Pomfret is rich in vitamin A, which is essential for maintaining healthy eyesight.
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Lowers Risk of Heart Disease: The omega-3 fatty acids present in pomfret have been linked to a reduced risk of heart disease.
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Promotes Brain Function: Pomfret contains omega-3 fatty acids that are essential for brain function and development.
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Regulates Thyroid Function: The selenium present in pomfret helps in regulating thyroid function and metabolism.
List of diseases that can be prevented or managed with Pomfret consumption:
- Heart disease
- High blood pressure
- Stroke
- Arthritis
- Osteoporosis
- Alzheimer’s disease
- Depression
- Diabetes
Nutritional Value of Pomfret per 50 grams:
Energy (kcal) – 50
Macro Nutrients:
| Nutrient | Amount |
|---|---|
| Carbohydrates | 0g |
| Fats | 1g |
| Proteins | 11g |
| Fiber | 0g |
| Water Content | 37.5g |
Vitamins:
| Vitamin | Amount (mg) |
|---|---|
| Vitamin A | 45.2 |
| Vitamin B1 | 0.08 |
| Vitamin B2 | 0.08 |
| Vitamin B3 | 1.9 |
| Vitamin B6 | 0.2 |
| Vitamin B12 | 2.4 |
| Vitamin C | 1.3 |
| Vitamin D | 16.4 |
| Vitamin E | 0.24 |
| Vitamin K | 0.2 |
| Folate | 1.5 |
| Biotin | 2.2 |
Minerals:
| Mineral | Amount (mg) |
|---|---|
| Calcium | 22 |
| Iron | 0.36 |
| Iodine | 1.1 |
| Zinc | 0.3 |
| Magnesium | 19 |
| Phosphorus | 106 |
| Potassium | 220 |
| Sodium | 10 |
| Chloride | 3.4 |
| Copper | 0.05 |
| Chromium | 0.016 |
| Fluoride | 0.1 |
| Molybdenum | 5.8 |
What is Pomfret?
Pomfret is a type of fish that is commonly found in the Indian and Pacific Oceans.
What are the health benefits of eating Pomfret?
Pomfret is a good source of protein, Omega-3 fatty acids, and essential minerals such as calcium, phosphorus, and iron. It is also low in fat and calories, making it a healthy choice for those watching their weight.
How do I prepare Pomfret for cooking?
Pomfret can be prepared by scaling, gutting, and cleaning the fish. It can be cooked whole or filleted depending on the recipe.
What are some popular Pomfret dishes in Indian cuisine?
Some popular Indian Pomfret dishes include tandoori Pomfret, Pomfret curry, and Pomfret fry.
How should I store Pomfret?
Fresh Pomfret should be stored in the refrigerator and used within 1-2 days. It can also be frozen for up to 3 months.
Can I grill Pomfret?
Yes, Pomfret can be grilled using a grill pan or an outdoor grill.
Is Pomfret suitable for a gluten-free or keto-friendly diet?
Yes, Pomfret is a good choice for a gluten-free or keto-friendly diet as it is low in carbohydrates.
Where can I buy fresh Pomfret?
Fresh Pomfret can be found at seafood markets, Asian grocery stores, and some supermarkets.
What is the nutritional value of Pomfret?
Pomfret is a good source of protein, Omega-3 fatty acids, and essential minerals such as calcium, phosphorus, and iron.
How do I know if the Pomfret is fresh?
Fresh Pomfret should have clear eyes, bright skin, and a fresh odor. The flesh should be firm and the gills should be bright red.
What are the different types of Pomfret?
There are several types of Pomfret including Black Pomfret, Silver Pomfret, and Chinese Pomfret.
How do I cook Pomfret for Mediterranean cuisine?
Pomfret can be grilled, baked, or fried and served with Mediterranean-style sauces and spices.
What are some tips for cooking Pomfret?
Some tips for cooking Pomfret include marinating the fish before cooking, using a non-stick pan, and not overcooking the fish.
Can I use Pomfret in sushi?
Yes, Pomfret can be used in sushi rolls and sashimi.
How do I make a Pomfret curry?
To make a Pomfret curry, sauté onions, garlic, and ginger in oil, add spices such as turmeric and cumin, and simmer the fish in a tomato-based sauce.
How do I make a Pomfret fry?
To make a Pomfret fry, marinate the fish in spices and lemon juice, coat it in semolina or breadcrumbs, and fry until golden brown.
Can I bake Pomfret?
Yes, Pomfret can be baked in the oven with herbs and spices for a healthy and flavorful meal.
