Pomfret Fish: Scaling Everything You Need To Know

Aditi Shenai

June 21, 2023

Pomfret fish, with its delicate flavour and firm, white flesh, has captured the hearts of seafood enthusiasts and become a staple in many culinary traditions around the world. This prized fish, known for its distinctive shape and elegant appearance, holds a special place in various cuisines, particularly in Asian countries. From its nutritional value to its versatility in cooking, pomfret fish has gained popularity for numerous reasons.

In this article, we will dive into the fascinating world of pomfret fish, exploring its physical characteristics, nutritional composition, and health benefits. We will also delve into the cooking methods and recipes that highlight the unique flavours of this delectable fish. Whether you are a seafood enthusiast looking to expand your culinary repertoire or simply curious about this renowned fish, join us on this journey to unravel the secrets and delights of pomfret fish. 

Appearance and Physical Characteristics of Pomfret Fish

Pomfret fish possesses a distinct appearance that sets it apart from other species. Here are the key physical characteristics of pomfret fish:

  1. Shape: Pomfret fish has an elongated and oval-shaped body with a slightly compressed form. Its body is relatively flat, giving it a distinctive diamond or rhomboid shape when viewed from the side. This unique shape contributes to its graceful and elegant appearance.
  1. Colouration: The colouration of pomfret fish varies depending on the species and its stage of development. Common species like the Black Pomfret (Parastromateus niger) have a dark, almost blackish body. On the other hand, the Silver Pomfret (Pampus argenteus) features a silver-white body with a shiny surface, resembling polished silver. Some species may also exhibit hints of grey or brown tones.
  1. Fins: Pomfret fish has a series of fins that aid in its movement and manoeuvrability. The dorsal fin, located on the back of the fish, is long and extends along a significant portion of the body. The anal fin, found on the ventral side near the tail, helps with stability and steering. The pectoral fins, positioned on each side of the fish’s body, assist in balance and directional control.
  1. Size: The size of pomfret fish can vary depending on the species. On average, most pomfret fish range between 8 to 14 inches (20 to 35 centimetres) in length. However, some larger species can grow up to 24 inches (60 centimetres) or more. The weight of pomfret fish can range from a few ounces to several pounds, again depending on the species.
  1. Scales: Pomfret fish have smooth and overlapping scales that provide protection and reduce friction as the fish moves through the water. These scales are generally small and firmly attached to the skin, contributing to the sleek appearance of the fish.

Different Varieties of Pomfret Fish

Pomfret fish encompasses several species that are widely recognized and sought after for their culinary appeal. Here are some of the most prominent varieties of pomfret fish:

Silver Pomfret

The Silver Pomfret is perhaps the most well-known and widely consumed species of pomfret fish. It is characterized by its silver-white body and a sleek, elongated shape. This variety is highly valued for its delicate, mild flavour and tender flesh. Silver Pomfret is particularly popular in Asian cuisines, notably in India, China, and Southeast Asian countries.

Black Pomfret

Contrasting the Silver Pomfret, the Black Pomfret features a dark-coloured body, often appearing almost black. It has a similar elongated shape and distinctive diamond-like structure. Black Pomfret is renowned for its rich flavour and firm, meaty texture. It is commonly found in the Indian Ocean, the Arabian Sea, and along the coasts of the Indo-Pacific region.

Chinese Pomfret

The Chinese Pomfret, also known as the White Pomfret, is highly valued in Chinese cuisine and has gained popularity in other Asian countries as well. It has a silvery body with a slightly more rounded shape compared to other pomfret species. Chinese Pomfret offers a delicate and mildly sweet flavour, making it a favourite choice for steaming or pan-frying preparations.

Butterfish Pomfret

The Butterfish Pomfret, also called Californian Butterfish or Pacific Pomfret, is predominantly found along the Pacific coast of North America. It showcases a slender body and a silver-white colouration, similar to the Silver Pomfret. Butterfish Pomfret is known for its tender, buttery texture and delicate taste, making it highly sought after in seafood markets and restaurants in the region.

Atlantic Pomfret

The Atlantic Pomfret, also known as Ray’s Bream or the Pomfret Bream, is found in the Atlantic Ocean and the Mediterranean Sea. It features a more rounded body shape compared to other pomfret species, with a silver-grey colouration. Atlantic Pomfret offers a mild and slightly sweet flavour, making it a popular choice for grilling, baking, or pan-searing preparations.

These are just a few examples of the diverse varieties of pomfret fish that are cherished for their distinct flavours, textures, and regional availability. Each species brings its own culinary delights, and their popularity in different cuisines speaks to the versatile and delicious nature of pomfret fish.

Nutritional Profile Of Pomfret 

As per research, 100 Grams Of Pomfret Contains The Following Components: 

Calories – 92 kcal

Total Carbohydrate – 0 g

Total Fat – 2 g

Saturated Fat – 1 g

Total Protein – 18 g

Sodium – 65 mg

Health Benefits Of Pomfret 

Heart Health

Pomfret fish is rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids have been extensively studied for their cardiovascular benefits. They help reduce inflammation, lower triglyceride levels, and improve blood vessel function. Omega-3 fatty acids are known to lower the risk of heart disease by reducing the formation of blood clots, improving heart rhythm, and reducing blood pressure.

Brain Function and Mental Health

Research shows that the omega-3 fatty acids EPA and DHA found in pomfret fish play a crucial role in brain development and function. They are essential for the structure and function of brain cells, contributing to cognitive function, memory, and learning abilities. Omega-3 fatty acids have been associated with a reduced risk of neurodegenerative diseases such as Alzheimer’s and dementia. Research links these fatty acids with mood regulation and a decreased risk of depression and anxiety.

Eye Health

Pomfret fish contains nutrients that are beneficial for maintaining good eye health. Scientific studies show that omega-3 fatty acids, along with vitamins A and D, support eye health and protect against age-related macular degeneration (AMD) and other vision problems. These nutrients help maintain the integrity of the retina, improve visual acuity, and reduce the risk of eye diseases.

Bone Health

Pomfret fish is a good source of minerals essential for bone health, including calcium, phosphorus, and magnesium. Research shows that these minerals contribute to the development and maintenance of strong bones and teeth. Additionally, pomfret fish provides vitamin D, which is important for calcium absorption and utilization, promoting bone mineralization and reducing the risk of osteoporosis.

Protein Source

Pomfret fish is a rich source of high-quality protein, containing all the essential amino acids required by the body. Research suggests protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system. Adequate protein intake is necessary for overall health, growth, and repair processes in the body.

Weight Management

Pomfret fish is relatively low in fat and calories, making it a suitable choice for individuals aiming to manage their weight. Its high protein content helps promote satiety and can contribute to feelings of fullness, aiding in weight management and reducing calorie intake.

Anti-Inflammatory Properties

Scientific research proves that the omega-3 fatty acids found in pomfret fish possess anti-inflammatory properties. They can help reduce inflammation in the body, which is linked to various chronic diseases such as heart disease, arthritis, and certain cancers. Consuming pomfret fish as part of an anti-inflammatory diet may help reduce the risk of these conditions.


Pomfret fish offers numerous health benefits. Its high content of omega-3 fatty acids promotes heart health, reduces inflammation, and improves blood vessel function. The same fatty acids also support brain function, enhance cognitive abilities, and reduce the risk of neurodegenerative diseases. Pomfret fish contributes to eye health by protecting against age-related macular degeneration. Additionally, its minerals and vitamins, such as phosphorus, magnesium, and vitamin D, promote bone health and reduce the risk of osteoporosis. With its high-quality protein and low-fat content, pomfret fish aids in weight management and provides anti-inflammatory properties.

Pomfret fish can be cooked using various popular methods. Here are some of the most common cooking methods for pomfret fish:

  1. Grilling: Grilling pomfret fish imparts a smoky flavour and a delightful charred texture. Simply marinate the fish with your choice of spices, herbs, and marinades, then grill it over medium-high heat until cooked through. This method works well for whole pomfret or fillets.
  1. Steaming: Steaming is a healthy and gentle cooking method that preserves the natural flavours and tenderness of pomfret fish. Season the fish with spices, herbs, and sauces, and steam it over boiling water until it is cooked to perfection. Steaming is a great choice for those who prefer a lighter and more delicate taste.
  1. Baking: Baking pomfret fish in the oven is an easy and hassle-free method. Marinate the fish with your preferred seasonings, place it on a baking sheet or in a baking dish, and bake at a moderate temperature until it is cooked through. Baking allows for even cooking and retains the moisture of the fish.
  1. Curry: Pomfret fish is commonly used in various curry dishes. Whether it’s a spicy Indian curry or a flavorful Thai curry, the fish absorbs the rich flavours of the curry base and becomes tender and delicious. The fish can be added to the curry sauce and simmered until fully cooked.
  1. Steaming in Banana Leaf: This method involves marinating the fish with spices, wrapping it in a banana leaf, and steaming it. This technique infuses the fish with aromatic flavours from the banana leaf, resulting in a fragrant and flavorful dish.

These popular cooking methods for pomfret fish offer a range of flavours and textures, allowing you to enjoy this delicious seafood in different ways. The choice of cooking method depends on personal preference and the desired taste experience.

Traditional and Modern Recipes Using Pomfret Fish

Pomfret fish is a versatile ingredient that can be prepared using various cooking methods. Here are some traditional and modern recipes that showcase the delicious flavours of pomfret fish:

1. Traditional Indian Pomfret Curry


  • 2 pomfret fish
  • 2 onions, finely chopped
  • 2 tomatoes, pureed
  • 2 teaspoons ginger-garlic paste
  • 1 teaspoon turmeric powder
  • 1 teaspoon red chilli powder
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • Salt to taste
  • Fresh coriander leaves for garnish
  • Vegetable oil


  • Clean and wash the pomfret fish.
  • Heat oil in a pan and sauté the chopped onions until golden brown.
  • Add ginger-garlic paste and cook for a minute.
  • Add the tomato puree and cook until the oil separates.
  • Add turmeric powder, red chilli powder, cumin powder, coriander powder, and salt. Mix well.
  • Place the pomfret fish in the pan and coat it with the spice mixture.
  • Add water, cover the pan, and cook for 10-15 minutes or until the fish is cooked through.
  • Garnish with fresh coriander leaves and serve with rice or roti.

2. Grilled Pomfret with Lemon and Herbs


  • 2 pomfret fish
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • Salt and pepper to taste


  • Preheat the grill to medium-high heat.
  • Clean and pat dry the pomfret fish.
  • In a bowl, mix lemon juice, olive oil, minced garlic, dried thyme, dried rosemary, salt, and pepper to make a marinade.
  • Brush the marinade over the fish, making sure to coat both sides.
  • Place the pomfret fish on the grill and cook for about 4-5 minutes per side or until it is cooked through and flakes easily.
  • Remove from the grill and serve hot with a squeeze of lemon juice and a side of fresh salad.

3. Steamed Pomfret with Soy Sauce and Ginger


  • 2 pomfret fish
  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon grated ginger
  • 2 cloves garlic, minced
  • 1 green onion, chopped
  • Fresh cilantro leaves for garnish


  • Clean the pomfret fish and make a few diagonal cuts on both sides.
  • In a bowl, mix soy sauce, oyster sauce, rice wine vinegar, grated ginger, minced garlic, and chopped green onion to make a marinade.
  • Place the pomfret fish in a steamer basket and pour the marinade over the fish.
  • Steam the fish for about 15-20 minutes or until it is cooked through.
  • Garnish with fresh cilantro leaves and serve with steamed rice.

These traditional and modern recipes highlight the versatility of pomfret fish and provide a range of flavours to suit different preferences. Whether you prefer a spicy curry, a grilled dish, or a steamed preparation, these recipes allow you to savour the deliciousness of pomfret fish in various culinary styles.

Mistakes that can affect the taste and texture of pomfret fish:

  1. Overcooking: One common mistake is overcooking the pomfret fish, which can result in a dry and tough texture. Pomfret fish cooks relatively quickly, so it’s important to monitor the cooking time closely to avoid overcooking. Test the fish for doneness by gently inserting a fork or knife into the thickest part of the flesh. If it flakes easily and appears opaque, it is cooked and ready to be removed from the heat.
  1. Using high heat: Cooking pomfret fish at excessively high heat can lead to uneven cooking and may cause the fish to become dry or burnt on the outside while remaining undercooked inside. It’s best to use medium heat to ensure even cooking.
  1. Neglecting to remove scales and fins: Pomfret fish has scales and fins that need to be properly removed before cooking. Neglecting this step can lead to an unpleasant texture and make the fish less enjoyable to eat.
  1. Not marinating or seasoning adequately: Pomfret fish benefits from marinating or seasoning to enhance its flavour. Not allowing enough time for the fish to marinate or not using enough seasoning can result in a bland-tasting dish. Ideally, allow the fish to marinate for at least 30 minutes before cooking to allow the flavours to penetrate the flesh.
  1. Using the wrong cooking method: Different cooking methods suit different types of fish. Using the wrong cooking method for pomfret fish can result in an undesirable texture or taste. For example, deep frying pomfret fish instead of grilling or steaming can make it overly greasy.


To ensure a delicious dish when cooking pomfret fish, it is important to avoid common mistakes. Overcooking or using high heat can lead to a dry and tough texture. Properly cleaning and removing scales and fins is crucial. Adequate marinating and seasoning are necessary to enhance the flavour. Choosing the appropriate cooking method, such as grilling, steaming, baking, or frying, is essential. By following these tips, you can enjoy a tender and flavorful pomfret fish dish.

HealthifyMe Suggestion

For those who love seafood and have a preference for sea fish, adding pomfrets to your weekly intake is both healthy and pleasurable. They may be fatty fish, but are full of good fats which has got them the moniker of butterfish as well. They are rich in iodine which can support the thyroid glands making them beneficial to those who have a hypothyroid condition.


In conclusion, pomfret fish is a highly versatile and nutritious seafood option with numerous health benefits. Its distinct appearance and physical characteristics make it an appealing choice for seafood lovers. Pomfret fish offers a rich nutritional composition, including omega-3 fatty acids, proteins, vitamins, and minerals, contributing to heart health, brain function, eye health, bone health, weight management, and reducing inflammation. Additionally, it can be prepared using various popular cooking methods, including grilling, frying, steaming, baking, and curries. By avoiding common cooking mistakes and following helpful tips, you can ensure a delicious pomfret fish dish that satisfies both the taste buds and the body’s nutritional needs. Incorporating pomfret fish into your diet can be a flavorful and healthy addition to your culinary repertoire.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. Is Pomfret fish good for health?

Yes, Pomfret fish is considered good for health. It is a nutritious seafood option that is rich in protein, vitamins, and minerals. It is also a good source of omega-3 fatty acids, which provide various health benefits such as promoting heart health, reducing inflammation, and supporting brain function.

Q. Is pomfret high in cholesterol?

Pomfret fish is relatively low in cholesterol compared to other seafood options. It is considered a lean fish and can be included in a healthy diet. However, if you have specific dietary restrictions or concerns about cholesterol intake, it is best to consult with a healthcare professional or registered dietitian for personalized advice.

Q. Does Pomfret fish have omega-3?

Yes, Pomfret fish is a good source of omega-3 fatty acids. Omega-3 fatty acids are essential fats that provide numerous health benefits, including supporting heart health, and brain function, and reducing inflammation. Consuming Pomfret fish can contribute to your omega-3 fatty acid intake.

Q. Is pomfret fish good for diabetes?

Pomfret fish can be a good choice for individuals with diabetes. It is low in carbohydrates and rich in protein, which can help regulate blood sugar levels. Additionally, the omega-3 fatty acids present in Pomfret fish may have a positive impact on insulin sensitivity and cardiovascular health. However, it is important to consider portion sizes and cooking methods when including Pomfret fish in a diabetic diet.

Q. Is pomfret fish good for pregnancy?

Pomfret fish can be a part of a healthy and balanced diet during pregnancy. It is a good source of protein and omega-3 fatty acids, which are important for fetal development. However, it is recommended to consume fish in moderation and choose low-mercury options. Pregnant women should consult their healthcare provider for personalized dietary recommendations and guidance on consuming fish during pregnancy.

Q. Is it safe to eat pomfret fish during pregnancy?

When consumed in moderation and following proper food safety guidelines, it is generally safe to eat pomfret fish during pregnancy. However, it is important to choose fresh, properly cooked fish and avoid high-mercury fish varieties. Pregnant women should consult with their healthcare provider for specific dietary recommendations and any concerns related to their individual health and pregnancy. 

Research Links 

  1. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA):
  1. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life:
  1. Omega-3 fatty acids and mood disorders:
  1. Vitamin A, systemic T-cells, and the eye: Focus on degenerative retinal disease:
  1. Monitoring bone changes due to calcium, magnesium, and phosphorus loss in rat femurs using Quantitative Ultrasound:
  1. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit:
  1. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit:

About the Author

M.Sc in: Dietetics and Applied Nutrition from Manipal University. Worked: All over India and have been involved in helping set up nutrition departments in start ups. Interested in lifestyle based nutrition. Mantra: A healthy lifestyle isn't a choice to be made or discarded, it's a way of life!

Related Articles


Add Your Comment

Your email address will not be published. Required fields are marked *

Your health is our priority. Talk to one of our experts and get the best plan for you today.
Chat With Us