Fatty finfish and crustacea have slightly higher than average protein concentrations. The two main fresh water fish zones in India are the Western Ghats and the North East. However, most of the fat in trout is heart-healthy unsaturated fat 4. It is a delicacy not just in India but also all over South Asia. It is provides a great deal of protein as well as essential fatty acids. Consume a four ounce serving and you’ll take in 28 grams of protein for 236 calories. Fish Solubles have a high crude protein content. In fatty fish like oil sardine, mackerel, herring etc. The high tissue protein content of the fish species in this study may be related to the high protein contents of their common diets as they fed mostly on fish items, crustaceans, molluscs, algae and diatoms (Osibona, 2005). Due to industrial wastes and chemicals being washed into the oceans, the number of contaminants entering the oceanic food chain has increased. …, sir my weight is 68 and age 19 … plzz suggest a good protein for me which do not increase my fat more only improve my muscles shape and also size. Moderate level means that the fish is safe to eat. A whole deck of cards would equal 3 ounces and provide about 21 grams of protein. The member of the cod family. A mature fish can attain an average weight of 2 kg. The various species range from lean to fatty and their oil content in the tissues has been shown to vary from 0.7% to 15.5%. Can I get it kolkata market? You can definitely have Rani at least twice to thrice a week. This oil is rich in Omega 3, Vitamin A and Vitamin D. Even though salmon is low in mercury, it might contain other contaminants like PCBs. Biochemical studies of fish tissue are of Jan 2011- Feb 2012. The protein in fish vs. chicken is often similar, but there are some differences in their nutritional content, so you might benefit from mixing them up. They should consume a max of 340 grams of low mercury fish in a week. Protein values given are usually obtained by multiplying the total nitrogen content by 6-25; since 10-15 per cent of... 3. The FDA recently issued this statement: “Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.”. Omega 3: 2260 mg. Mercury: Less than 0.09 ppm (Low Level) Salmon is one of the… Some of the other marine animals that are an integral part of a seafood menu in India are prawns, shrimps, lobsters, squids, crabs, clams and oysters. 15% to 20% of the global Ilish catch is done by India. Indian mackerel or Bangda as it is popularly called is one of the staple fishes of India. Required fields are marked *. Team of authors, content creators and fitness enthusiast behind IBB, Stay updated with the latest in Indian Bodybuilding and Fitness, Copyright © 2021 IBB - Indian Bodybuilding by FitSphere Solutions LLP. it is very rich in Omega 3. Based on this we have: As the name suggests, these are the fishes that stay in fresh or non-saline water. It is prepared from fish by extracting out the oil, screening or settling out the bones and drying, so that the resultant product (Fish Protein Concentrate) is higher in protein *85% to 95 %) and lower in ash content than fish meal. The protein content of fish fish species studied in order to take necessary changes with season [12, 13]. Fortunately, a lot of these are abundantly available in India. Not to be confused with bluefin tuna, raw bluefish is more of light purple than a deep red. Normal adults can have as much fish as they like as long as they are striking a balance between high and low level mercury fishes. Most fish are.Protein content of foods may vary slightly depending on manufacturer. You may be able to find more information about this and similar content at piano.io, Anthony Mackie’s Complete ‘Outside the Wire’ Diet, The Simple Diet Gal Gadot Ate for 'Wonder Woman', 6 New Plant-Based Foods That Aren't That Healthy. Health regulating bodies, advice the vulnerable group to stay away from high-mercury fishes altogether. Broil it, top it with flaky sea salt and freshly squeezed lemon juice, if you don’t believe Men’s Health. Keep in mind that the exact nutrient content of fish labeled “cod” can vary, as some may be different species entirely. Ran is yet again a very commonly sold freshwater fish in India. Pop some on some Triscuits and call it a snack. the main site of storage of lipids is the muscle. Fishes that graze on the oceanic grounds (where these contaminants settle down), are more toxic than the others. Food . Fish Hydrolyzate is similar to Fish Protein Concentrate, except that the oil and water has not been removed. As, we all know, protein is essential for muscle development and energy production. However, sea food comes with its risk as well and the vulnerable group i.e. treat Surmai as a delicacy. However, the fish has a notorious fame for being high on mercury. Fish meal, protein 65% Fish product or fishery byproduct obtained by processing whole or parts of fish. A good contender, if protein is your sole criteria for having fish. However, our selection will also consider the Omega 3 content and the mercury levels of these fishes so that it is a win-win situation for you. Fishes provide a generous amount of protein without unnecessary saturated fats. … Silver or white pomfret and black pomfret are the two most popularly sold fishes in India. Table 4 summarizes the approximate protein content of the various finfish and shellfish groups. New manufacturing techniques are also producing hybrid FPi products where the fat/oil content is very low, (<0.3%) with the protein levels in the 80% range. We may earn a commission through links on our site. Trout is higher in calories and fat than other freshwater fish, with one serving containing 162 calories, 7.2 g of fat and 22.6 g of protein. In many species, there is a build up of lipids during the feeding season and decrease during spawning. The major difference is that prawns are larger in size than shrimps. The fish has an Omega 6 to Omega 3 ration of less than 0.1 i.e. Hence, we have placed it in this list. It is an oily fish and very rich in its Omega 3 content. Hilsa is being highly fished and the population is gradually decreasing. Fish is a highly nutritious and beneficial meal. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete. (You do like your heart, don’t you?). Since Omega 3 has such a profound impact on the development of major organs including brain and cognitive functions, health experts insist that pregnant women and young children should have regular intakes of Omega 3. Just ensure that if you have this fish, do not have any other fish in that week. It is the most popular Bengali fish (national fish of Bangladesh) and very popular in Odisha, West Bengal, Assam, Andhra Pradesh, Gujarat etc. Protein per 100 grams: 25 to 26 grams. Protein grams . Every fish therefore, contains some amount of mercury which in normal amounts does not pose a potential threat to us. Four ounces contain 33 grams of protein and 225 calories. Saturated Fat 1.5 grams. Save my name, email, and website in this browser for the next time I comment. India, being surrounded by the Indian Ocean and Arabian Sea, enjoys an impressive variety of salt water fishes. Cholesterol; Fats & oils; Getting enough iron in your diet Toggle Submenu. Due to the fish attaining an average weight of up to 2 kilograms, the fish is widely consumed for its meat. You may have had it smoked, but it’s also great quickly pan-fried. Some of the most prominent benefits of having Omega 3 are: It has been stated that a normal adult should have at least two portions (140 grams each when cooked) of fish each week. However, being an oily fish, it is rich in Omega fatty acids too. Fish consume protein to obtain amino acids. However, normal adults can have this fish once a week. In some of the tropical developing countries, “fish meal” is sometimes produced after sun-drying and grinding, and can have very high levels of ash and relatively low protein levels. And it also carries a host of other nutritional benefits, such as omega-3 fatty acids, which can help save your heart. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) - Protein. The only problem here is that more and more mercury is being released into the atmosphere due to human activities like energy generation, combustion etc. This is taken up by microorganisms that fishes feed on. Categorically, Surmai is a type of mackerel and is called “King Mackerel” or “Indo-Pacific Mackerel”. But it’s also a fast-cooking fish that works well inside a burrito. In one fillet, you’ll find 23 grams of protein for only 111 calories. it has less than 5 percent body fat and hence it is called as lean fish. The values in tables 1 and 2 are for raw flesh, or organs, unless otherwise indicated; values for whole fish will of... 2. … Rohu is one of the best options for Indians as it is easily available at affordable rates. 9. beef … You could pop them on a pizza, but they’re even better in pasta sauce, where they heighten the flavors of everything else instead of overpowering the dish. Surmai is one of the most popular and among the costliest fishes in India. When it comes to edible marine animals, the list does not highlight only fishes. The following chart lists examples of meat, poultry and fish that contain protein. The ratio of Omega 6 to Omega 3 is 0.1 which is great. Variations in the lipid content are much wider than that in protein. Pomfret is a non-oily fish and has white meat which is highly delicious. A whole deck of cards would equal 3 ounces and provide about 21 grams of protein.Three oz. It contains somewhere between 0.09 to 0.20 ppm of mercury depending upon the environment. Almost 60% of the known marine species reside in the salty oceanic and sea waters. Fish is rich in protein and other vitamins aquaculture feed. Good sources of protein. More than 50 percent of the world's fish oil used in aquaculture feed is fed to farmed salmon. The meat is delicious, tender and healthy. Approximately, a Salmon fillet (boneless piece of meat) contains around 30% of oil. You may see red snapper at your grocery store, but all varieties share a similar nutritional profile: 30 grams of protein and 145 calories for every four ounces. So these are the ten best fishes that can not only treat you to a protein rich meal but also enhance your overall health – both physical and mental. Protein content of foods may vary slightly depending on manufacturer. This low-calorie, high-omega-3 wild fish houses 31 grams of protein for only 209 calories. Used in aqua feed as a feed attractant & organic fertilizers. PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. Fish with fat content as low as 0.5% and as high as 16-18% are of common occurrence. Yellowtail. A regular intake of protein or amino acids is required because amino acids are used continually by the fish, either to build new proteins (as during growth and reproduction) or to replace existing proteins (maintenance). Sorry, we do not know the bengali name for Indian Mackerel and Rawas, Your email address will not be published. The highest protein content was in considerable interest for their specificity in relation to the This fish won’t take first prize at a beauty pageant any time soon, but at 28 grams of protein and 134 calories per four ounce serving, it’s a nutritional winner. A deficiency in protein leads to muscle atrophy and impaired functioning of the human body in general. It is also a great source of protein. Fish is a low-fat high quality protein. The seasonal variations in precautions in processing from a manufacturer point of protein content of Schizothorax niger was assessed from view. Kerala, Tamil Nadu, Andhra Pradesh etc. You can couple it up with some low-level mercury fish to complete your weekly quota. of walleye, cooked with dry heat, also contains 20.9 g … Always read the nutrition facts label to find out how much protein is in each serving of a food. Fish for human consumption 1. With majority of area being under water, the effect of climate is more pronounced on the aquatic beings. For a high protein, low fat option, … Characterised by the pink colour, the fish is small in size with a mild flavour when cooked. Marine and freshwater fish oil vary in contents of arachidonic acid, EPA and DHA. A four-ounce fillet will have 30 grams of protein for only 215 calories. Selenium has a protective function on the brain and counteracts the hazardous effects of mercury. … Great sushi bar order too. But anchovies are very high in two things: omega-3s and flavor. Paplet supplies a good deal of protein and omega 3. So let’s dive into the nutritious world of marine animals. Fishes have been an integral member of our food chain as far as the human history goes. And fish has protein—sometimes a lot of protein, depending on the fish. Shop, cook, and eat accordingly. Tuna has the highest protein content as compared to other types of fish. The same amount (4 oz) has 26 grams of protein and 110 calories. Nutritional Content Of Basa Fish: The nutrient value of Basa fish is typical of every kind of white fish, which naturally have decreased levels of calorie content and vast proportions of better-quality proteins. It is a freshwater fish that is widely available in Northern as well as Central India. For whatever reason, you’re probably not eating enough fish. Rawas, as it is called in India, is a widely available fish popular for its pink to orange meat and mild flavour. Crab is easily available and moderately priced too. Mix two anchovy fillets into your next batch homemade sauce when you add your garlic and onions. Yeah, tuna fish! Bahubali Actor Prabhas Workout And Diet For A Six Pack Body, Best Indian foods to gain muscle mass and strength, Top 5 Foods in India that are Great Sources of L-Glutamine, 10 Most Effective Fat Burning Indian Foods, Top Indian Bodybuilders whom we want to see again on Stage, Could Bodybuilding Soon Enter into the Online Sports Betting Community, Phil Heath confirms he will compete at Mr Olympia 2020 to win his 8th Title, Sunit Jadhav Wins IBBF Mr India 2019 – Full Results, Supports the mental development of young children. So four ounces has 52 grams of protein for 378. All rights reserved |, Top 10 Best Indian fishes or seafood rich in protein. Dried fish. With 97% of our planet under water, fishes were and are the most abundant resource for man and animal alike. It also has vitamin D, which can support your immune system. One four-ounce filet of this slightly oily fish has a potent 34 grams of protein for 212 calories. Yeah, look, there’s nothing wrong with chicken except that chicken is really, really boring. Who hasn’t heard about Hilsa? It is also good source of water soluble vitamins. Fat 4 grams. 15 High-Protein Meals That'll Fill You Up, 29 Protein-Packed Foods to Help You Build Muscle. Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how … What about the nutritional content and mercury levels in sardines? In a 3-ounce serving size of the most common fin fish, you’ll get between 16 and 26 grams of protein. It’s neutral tasting—which is while you’ll often find it inside fish sticks. Just like Katla, this one too, is a moderate mercury level fish and therefore is safe to eat. In spite of the fact that fresh water on Earth is really limited, about 41% of total fishes we know of are found in fresh water. It’s flaky. Fresh tuna is satiating and is rich in vitamins like vitamin A, vitamin B 12 and vitamin B 6. They also differ in their effects on organ lipids. it contains oil almost all over its body – tissues as well as the belly cavity. Thus, fish meat is now home to methyl-mercury which is very toxic to humans in high concentrations. Fish has flavor. However, you can’t just jump into the ocean and eat the first thing that you catch. Katla has an Omega 6 to Omega 3 ratio of 0.7 which is good enough. Another reason is that crab is available all over India easily and is enjoyed as a delicacy. What Is the Pescatarian Diet and Is It Healthy? Stop turning your nose up at this omega-3 loaded fish. Pomfret is a type of Butterfish that is widely found in South Asia including the Indian Ocean. Many esteemed organizations like American Heart Association, United States Food and Drug Administration (US FDA), Environmental Protection Agency (EPA) have issued statements in the last couple of years citing the benefits of having fishes on a regular basis. Enough with your chicken breasts, already…. It’s a firmer-flesh fish, so it a great option to grill, and its hearty flavor matches well with oil-and-herb-based sauces. Learn the protein content in meat, poultry and fish. Crab is a treat in every way. These foods are also a good source of healthy fats. Both can be found in fresh as well as sea water. When feeds are formulated, the pelleting characteristics of mixtures are just as important as the nutritional content of the mixture. As per an FDA program that checked the level of mercury in fishes, fresh or frozen salmon had around 0.022 ppm (parts per million) of mercury which is considered as low. At 28 grams of protein and 134 for four ounces, it’s a solid nutritional pick. Fishes or to be more precise, sea food, enjoy a lot of prestige as ‘health food’ universally. The flesh is supremely tender and takes well to a trip to the smoker. That’s why you should eat more fish. Crude fat content, in particular has been observed to fall into the category of lean fish (Srivastava, 1999). They are required by body for the development, structuring, maintenance and efficient functioning of major organs like brain, skin, heart etc. Every 100 grams serving of Basa fish provides: Calories 90. The variation of protein content is caused by the fishing season and the fish species processed. The protein content of fish flesh, in contrast to that of fat, is highly constant, independent of seasonal variations related to the feeding and reproductive cycles, and shows only small differences among species. The best part is that it is a very reasonably priced. The texture of fresh tuna is satiating like a steak, and it offers a ridiculous amount of both protein (50g) and vitamins (84% daily vitamin A, 306% daily vitamin B12, 40% daily vitamin B6). Good quality fish meals contain crude protein levels above 66%, fat content around 8 to 11%, and ash generally below 12%. It is delicious with tender meat. It is a rich source of protein and essential fatty acids. Worth mentioning here are heavy metals like lead, polychlorinated biphenyls (PCBs), chlordane and even DDT. So do not have salmon more than 170 grams in a week. Fish Protein Concentrate can be prepared from any type of fish or fishery waste. Protein is a macronutrient necessary for the proper growth and function of the human body. Cholesterol 45 mg. Carbohydrates 0 grams. The three most important Omega 3 fatty acids are ALA (Alpha-linolenic acid), EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Paplet is again, one of the most exotically enjoyed fishes in India. Kekda is not a fish but it is an integral part of healthy sea food list. In the taste department, try marinating this fish and then cooking it in a hot cast-iron pan. By comparison, they consume a whopping 91 pounds of chicken a year, according to the National Chicken Council. In general, 2 Tablespoons (Tbsp) or a portion of poultry, beef, pork or fish the size of 1/3 of a deck of cards would equal 1 ounce (oz) and provide about 7 grams of protein. It has been observed that larger fishes (predators that consume other fishes) and fishes with longer life spans contain more mercury than smaller and shorter lived ones. Consider the high protein in fish. Looking for high-protein foods? Rawas is an oily fish i.e. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Beware fish with high levels of mercury. It is not recommended to abstain from fish altogether as omega 3 and protein are a necessity during pregnancy. This list ranks the highest-protein fish, according to the USDA Nutrient Database. Since, it is not an oily fish; it is moderate in terms of Omega 3 supply. The profession of bodybuilding cannot be tamed successfully without following a healthy and nutritious diet. The risk factor arising from fishes is due to the contaminants that they harbour in their bodies. Our product picks are editor-tested, expert-approved. So be wise and do not put Hilsa on your plate too often. Sure, you’re saving like 100 calories, but yellowtail tastes amazing. The anchovy protein has a high content of trace nutrients that is capable of preventing nutrients from leaching. 1 ounce. The ratio of Omega 3 to Omega 6 is almost 1. And don’t work yourself up into a panic about the mercury in tuna fish. High lipid fishes had less water and more protein than low-lipid fishes. Nutrition basics. To keep things simpler, we will classify fishes on a very broad index – type of water. Jhinga is also a rich source of iron (3.1 mg per 100 gram) and selenium (39.6 mcg per 100 gram). Your email address will not be published. It is a salt water fish that is widely found in the Indian Ocean and the surrounding seas. Almost all the widely consumed salt water fishes are found in India. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). The huge diversity, ease of availability and nutrient vitality are the three main reasons that fishes are a hit all across the globe. try amino acid and hit the gym regularly. The exact protein content of fish depends on the species you select. So get your familiy, especially your young ones, to start savouring sea food regulalrly. Fish protein isolate (FPi) - where the product contains less than 1% fat/oil and more than 90% protein. As you can see, Surmai is rich in protein, good in Omega 3 and potent with respect to other minerals and vitamins. It is a great choice for athletes who are looking for a dense protein source. Crab meat as healthy as any oily fish. The best part about prawns or shrimps is that they are widely available in any local market at pretty affordable prices. THAT SAID, you’re definitely not going to eat four ounces unless you want to back out of a date or something. Rohu is also a member of the Carp family. Mackerel is an oily fish and therefore is a good source of Omega 3 in addition to protein. bacon. Not the abstract painter. The fish is not an oily fish i.e. Americans, specifically, eat a pathetic 15 pounds of fish and shellfish a year. Mercury: More than 0.7 ppm (Highest Level). Anglers love it; fish counters don’t always carry it. Note: it is recommended to check the regulatory status of this product before using it for livestock feeding. Put all the lemon pepper seasoning on the stuff you want, but you’re always going to look at that grilled chicken breast as an “eat-to-live” meal instead of an “live-to-eat" one. Try it pan-seared with blackening spices or Cajun seasoning. Although prawns and shrimps are different, they are very commonly referred to as jhinga in India. Nutritional Value : 15 / 100 … When it’s flaky, it’s perfect for fish tacos. pregnant ladies, lactating mothers and young children should be very careful with their choice of sea food. Its flavor is intensely fresh and almost sweet, so don’t do anything to ruin it. Promising opportunities across APAC - Rise in number of pet and livestock owners across the Asia Pacific could advance the demand for fish protein hydrolysate products in pet foods and animal feeds. Pink Perch is high in protein and is low on mercury. Meat: Chicken breast (grilled without skin) Beef steak (lean grilled) Lamb chop (lean grilled) Pork chop (lean grilled) 32.0 31.0 29.2 31.6: Fish: Tuna (canned in brine) Mackerel (grilled) Salmon (grilled) Cod (grilled) 23.5 20.8 24.2 20.8: Seafood: Prawns Mussels … The contaminants usually found in fishes are: Mercury is a naturally occurring element that becomes a part of fish food chain and gets stored in their flesh. This mercury makes it way to the oceans where oceanic bacteria convert it to methyl-mercury. Protein 13 grams. It is a moderate mercury level fish. Another important nutrient that crab is rich in is Selenium (44.4 mcg per 100 grams). Now, this does not mean that you cannot have this delicious fish. PARAMETERS CONTENT % Protein: 40% Min: Moisture: 45% Max: TVBN (Total Volatile Based Nitrogen) 350mg max: As the name suggests, this type of fish survives in a salt rich or to be more specific, in a basic environment (around 8.2 pH). Production … In general, 2 Tablespoons (Tbsp) or a portion of poultry, beef, pork or fish the size of 1/3 of a deck of cards would equal 1 ounce (oz) and provide about 7 grams of protein. In addition, fishes are rich in Omega 3 fatty acids. The fish has an Omega 6 to Omega 3 ratio of 0.2 which is great. Mackerel is a low mercury level fish and hence can be enjoyed everyone. Trout is also lower in cholesterol than other freshwater fish, with 63 mg per serving. Some of the most popular names are salmon, tuna, anchovies, sardines, snapper, cod, mackerel, pomfret, herring etc. Some commonly consumed fresh water fishes are catfish, carp, crappie, bluegill or bream, trout, walleye, bass, drum etc. The white meat and rich flavour fetches a great price for this fish. Even across the globe, prawns and shrimps are addressed interchangeably. One four-ounce filet of this slightly oily fish has a potent 34 grams of protein for 212 … Sometimes MORE protein than chicken, even. Katla is a very widely consumed oily fish. Fish is a preferred protein rich food that is not only dense in nutrition but also a delectable choice when it comes to diet of athletes and bodybuilders. So, let’s tell you all that you need to know about fishes. This value is for US Salmon; however even Indian salmon can be considered as a low mercury fish, Mercury: 0.09 to 0.29 ppm (Moderate Level). Bivalves have the … Protein Content of Foods Meat, Poultry, Eggs: Food (Cooked) Serving Size Calories Protein (g) Chicken, skinless 3 oz 141 28 Steak 3 oz 158 26 Turkey, roasted 3 oz 135 25 Lamb 3 oz 172 23 Pork 3 oz 122 22 Ham 3 oz 139 14 Egg, large 1 egg 71 6 Seafood: Food (Cooked) Serving Size (oz) Calories Protein (g) Salmon 3 155 22 Tuna 3 99 22 Shrimp 3 101 20 Lobster 3 76 16 Scallops 3 75 14 Legumes, Grains, … Fishes are therefore, highly preferred by bodybuilders, athletes and fitness lovers as a source of protein. It is among the costliest fishes in India with cost per kg going up to INR 3000 usually. India is pretty rich in terms of fresh water fishes. Dried fish is a tasty snack that comes in many varieties. The lipid content such fish show wide variations with … Four ounces contains 29 grams of protein and 180 calories. Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. Table 1: Protein content of some common foods found in the diet : Food type : Protein content (g) per 100g: Meat protein. This type of fish meal contains 63-68% protein (as fed). Yet again, Rani is a very reasonable priced fish in India due to its abundance. They can protect the child from an array of illness and birth disorders. Oven-Roasted Ribs Are Your Super Bowl Feast, The Knockdown, Drag-Out War on Saturated Fat, CrossFit Games Champion Mat Fraser Shares His Diet, Brian Shaw Shares 5,513 Calorie 'Fat Loss Diet'. How does that compare to chicken breast? Paul is the Food & Nutrition Editor of Men’s Health. Salmon is one of the most popular edible fish. Both almost have the same tastes and flavour. We will also help you with the best Indian fishes for a protein rich diet. What is the protein content of yellow eel (pili vam)? What tilapia lacks in flavor, it makes up for in an amazing protein-to-calorie ratio. But when you see trout (or catch it), savor it. It’s great right off the grill with lemon juice, salt, and a little chopped dill. Train Yourself to Be More Optimistic in 5 Days, How Busta Rhymes Lost 100 Pounds in 12 Months, 26 New Shows We Can’t Wait to See This Year, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Keeping all the dos and don’ts in mind, here is our list of the Top 10 best Indian fishes or seafood for a protein rich diet. Only 1.3 of the 7.2 g of fat is saturated fat. However, the fish is among the costliest fishes in India owing to its novelty. It is more popular in South and Central India. Cook the meaty flesh and it turns white and flaky. Sir what are the bengali name of Indian Mackerel , and Rawas ? On consumption, these toxic substances enter our bodies too. Since there is a possibility, the vulnerable group should stay away from this fish. Katla is a fresh water fish that is widely found in the lakes and rivers of North India and Assam.