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Fish is one of the healthiest foods you can eat. It is packed with many nutrients that most people in India are lacking such as vitamin D and vitamin B12.

Also rich in good fat and high biological value protein, fish is great for cardiovascular (heart) health, the immune system, the reproductive system, brain development, and anaemia.

(High biological value proteins are those proteins that are well-absorbed and easily used by the body.)

India is surrounded by two seas and one ocean. It is also the land of many lakes and rivers, from the Brahmaputra, Ganga, Indus and Yamuna in the north to the Krishna, Godavari and Kaveri rivers in the south. As such, there is plenty of river and sea fish available in India throughout the year.

But how do you pick the one that's best for you and your family? Here's a list of nutrient-rich fish that is easily available in India—you can choose as per your budget, taste and health requirements:

  1. Health benefits of rohu fish
  2. Health benefits of katla fish
  3. Health benefits of rawas fish
  4. Health benefits of bangda fish
  5. Health benefits of rani or pink perch fish
  6. Health benefits of surmai fish
  7. Health benefits of pomfret fish
  8. Health benefits of hilsa fish
  9. Health benefits of pedvey fish
  10. Health benefits of singhara fish
  11. Doctors for Best fish to eat in India

Rohu, also known as Labeo rohita, roho labeo and rui, is mainly available in North India and Central India.

It has a good amount of protein and it is packed with omega 3 fatty acids as well as vitamin A, vitamin B and vitamin C.

Rohu is one of the best options for Indians, as it is easily available at affordable rates. It has a moderate mercury level and therefore is safe to eat. 

Read more: Is it safe to eat fish during pregnancy?

Also known as Indian carp or Bengal carp, katla is a freshwater fish. It is mainly found in the lakes and rivers of Assam and North India. A fully-grown fish can weigh up to two kilograms.

Katla is a widely consumed oily fish. It is a rich source of proteins and essential fatty acids. It is also very rich in sulfur and zinc—these minerals help to maintain the skin and boost the immune system as well. (Read more: How to increase immunity)

Despite being oily, katla fish is actually low in calories and a healthy option for weight loss and weight maintenance.

Read more: Zinc-rich foods

Rawas is also known as Indian Salmon. It is found off the Western coast. The pinkish-orange meat of fish is popular for its mild flavour. Rawas is one of the most expensive and nutrient-rich Indian fish, known for its delicious taste and tenderness. It has a good amount of essential amino acids (proteins) which help to build and maintain muscle mass. Rawas is an oily fish that has a good source of omega 3 and omega 6 fatty acids.

Read more: Body-building foods: what to eat when you want to increase muscle mass

Bangda is also known as Indian mackerel. It is most popular in South India and Central India. It is a rich source of omega 3, vitamin D, and selenium, which is great for your cardiovascular health, brain health, blood pressure (improves hypertension), reproductive health and hormonal balance. It also helps to lower oxidative stress in your body, which reduces inflammation and enhances immunity.

Read more: What to eat, what not to eat when you have high blood pressure

Rani is also known as Pink Perch. It is high in protein and low on mercury. It is a great choice for athletes who are looking for a dense protein source. It is a lean fish, good for weight loss and muscle gain. Rani is a very reasonably priced fish in India, so easily affordable for everyone.

Surmai is also known as king mackerel. Surmai is rich in proteins, omega 3 and vitamins A, D, B6, and B12 which are beneficial for:

  • Elevated blood pressure
  • Enhancing eyesight
  • Making bones strong
  • Reducing the risk of pernicious anaemia

But Surmai has high mercury levels, so try to limit it to once a week and ensure that you do not eat any other fish that week.

Pomfret is also known as Indian butter fish. It is one of the most enjoyed fish in India. Pomfret is a non-oily fish and has white meat which is highly delicious. This fish is rich in protein and has a good amount of omega 3 fatty acids and vitamins A, B1, and D.

Ilish or herring is a very popular Bengali fish and the national fish of Bangladesh. It is mainly found in Odisha, West Bengal, Assam, Andhra Pradesh. It is one of the more expensive fish in India, and very delicious with tender meat. It is an oily fish and very rich in omega 3 which is beneficial for heart health.

Pedvey is also known as Indian oil sardines and mathi. Pedvey is rich in DHA (Docosahexaenoic acid) which boosts memory in healthy adults and helps in the brain development of children. It is also a good source of proteins, vitamins, and minerals that make your bones strong, boost the immune system, prevent inflammation, and relieve stress.

Singhara, also known as catfish, is a low-calorie, high-protein fish that is also a great source of nutrients such as vitamin B12, selenium, omega-3 and omega-6 fatty acids. It is a good protein option during weight loss.

This nutrient-rich fish improves mental health, protects against heart disease, and prevents anaemia. However, it is not recommended for ladies who are pregnant as high levels of mercury can harm their foetus.

Dt. Akanksha Mishra

Dt. Akanksha Mishra

Nutritionist
7 Years of Experience

Surbhi Singh

Surbhi Singh

Nutritionist
22 Years of Experience

Dr. Avtar Singh Kochar

Dr. Avtar Singh Kochar

Nutritionist
20 Years of Experience

Dr. priyamwada

Dr. priyamwada

Nutritionist
7 Years of Experience

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