Bengali Pomfret Fish Guide: Benefits, Nutrition, and 4 Easy Recipes

Pomfret Fish

Rupchanda, or Chinese pomfret in English, is a well-known and loved fish to the bengalis. The fish is popular both for its taste and because it has a single central bone that makes it easy to eat. My most fond memories of this fish bring back glimpses of winter, fish barbeque and funtimes. This thin and flat fish is perfect for whole fry or barbeque, and convenient to eat with a knife and fork due to its single bone. But that does not mean it is not good in fish curries, fish is also good for different types of bengali fish dishes, be it dopeyaja, or patla jhol.

Identification of Pomfret Fish:

Pomfret, or Rupchanda, is a saltwater fish with a flat body, deeply forked tail, and small, toothless mouth. It has a distinctive greyish-brown dorsal side, silvery white flanks with dark spots, and a short, deep caudal peduncle without scales or keels. The fish’s unique bone structure, lacking dorsal spines and featuring a high count of soft dorsal and anal rays, makes it easily recognizable.

Nutritional Value of Pomfret Fish (per 100 grams):

• Protein: 17.4 g
• Fat: 2.7 g (including Omega-3 Fatty Acids: 0.205 g)
• Calcium: 58.5 mg
• Iron: 0.512 mg
• Selenium: 124 μg
• Vitamin A: 21.4 μg
• Zinc: 0.743 mg
• Sodium: 65 mg
• Saturated Fat: 1 g

Benefits of Eating Pomfret Fish:

Adding pomfret pr rupchanda fish to your diet has its perks. Following are the benefits of consuming pomfret on a regular basis

1. Healthy Heart and Healthy Brain: Pomfret is a good source of Omega-3 fatty acids which really helps to reduce inflammation, and support brain function. Omega-3 fatty acids also aid with lowering cholesterol levels and maintain overall cardiovascular health.
2. Stronger Bones and Teeth: There is a significant amount of Vitamin D in pomfret fish. It is crucial for maintaining healthy bones and teeth, supporting the immune system, and regulating insulin levels. It also is protein rich that plays a vital role in the development and maintenance of bones, cartilage, skin,
3. Prevention from Thyroid Disorder: The pomfret fish contains a good portion of iodine, vital for the proper functioning of the thyroid gland, preventing thyroid disorders, and ensuring metabolism regulation.
4. Overall Body Growth and Cognitive Function: The amount of protein that comes from pomfret is necessary for tissue growth and repair. and muscles. Regular consumption of Pomfret fish also promotes overall body growth, strengthens the body, and enhances cognitive function, improving memory and brain health.
5. Good for Eyesight: According to scientific studies, omega-3 fatty acids, along with vitamins A and D, promote eye health and protect against age-related macular degeneration (AMD) and other vision issues. These nutrients help to protect the retina, improve visual acuity, and lower the risk of eye disease.
6. Healthy Hair and Skin: The fish’s vitamins A and D support healthy eyesight, skin, and hair, contributing to overall well-being.

Delicious Yet Easy Pomfret Recipes:

Most recipes with pomfret are usually very low hassle. These are the recipes that even a newbie cook can follow. I am sharing some easy-to-do recipes that you can try with pomfret fish.

Pomfret Curry:

Every fish has a Bengali curry recipe. Here is the one for pomfret.

1. First clean and slice pomfret into steak pieces. Then marinate the pomfret steak pieces with turmeric powder, lemon juice, and salt for 30 minutes.
2. Meanwhile, heat oil in a wok pan, and sauté sliced onions, garlic, and green chilies until golden brown. Add sliced tomatoes, salt, turmeric, chili, and cumin powders, and cook for 5 minutes.
3. Now add water, cover, and let the spices cook for about 10 minutes or until the oil comes up.
4. Wash the marinade off from the fish steaks and add them to the curry base.
5. Spread the gravy around the fish, add more water if needed, and cook covered on medium-low heat for about 15 minutes.
6. Flip the fish, adjust the water, and cook for another 10-15 minutes.
7. Garnish with chopped cilantro before serving.

Learn More About Pomfret Curry 

Fried Pomfret Fish:

Frying the pomfret fish is one of the best ways for me to enjoy it. Since the fish does not have many bones, it is quite ideal for frying whole, but you can also choose to cut it into pieces and fry it.

1. Start by cleaning the fish and removing the guts.
2. Then, marinate it with salt, chili powder, turmeric powder, and curry powder, and let it rest for about 20 minutes.
3. Heat mustard oil (or oil of your choice) in a pan and fry the marinated fish until golden brown on both sides.
4. Set the fish aside, and in the same pan, sauté chopped onions with salt, turmeric, and curry powder until soft.
5. Add green chilies and cook for another minute.
6. Stir in chopped coriander, return the fish to the pan, and let it absorb the juices from the onions.
7. Serve the fish over rice with lemon wedges.

Tandoori Pomfret:

The Tandoori Pomfret recipe is probably one the easiest tandoori recipes. It is healthy compared to other fish recipes as it requires a lot less oil.

1. Start by washing and cleaning the whole fish and then make shallow slits on both sides.
2. Marinate the fish with a mix of turmeric, lemon juice, garlic, and ginger.
3. After letting the marinated fish rest for about 15-20 minutes, prepare a second marinade using hung curd, lemon juice, kashmiri chili powder, garlic, ginger, ajwain, garam masala, roasted gram flour, mustard oil, and salt.
4. Coat the fish with this mixture and let it rest for another 15 minutes. Preheat your oven to 200°C (380°F), line a baking tray with foil, and lightly oil it.
5. Bake the marinated fish for 15-20 minutes, then serve hot, brushing with butter for added flavor.

Tawa Rupchand Fish Fry:

This preparation is a mix between the fried pomfret and tandoori pomfret. If you are a fan of crispy fried Rupchanda but do not want to deep fry it then this is the perfect recipe for you.

1. To make Tawa Rupchand Fish Fry, first clean and wash the fish thoroughly and then let it dry or you can pat dry with a paper towel to save time.
2. Marinate the fish for about 15 minutes with a mixture of salt, turmeric, red chili powder, tandoori masala, lemon juice, onion juice, garlic juice, and ginger juice.
3. While the fish is resting, prepare a mixture of semolina (sooji) and salt. Coat the marinated fish with this mixture and then refrigerate for 10 minutes.
4. Heat mustard oil in a pan and shallow-fry the fish on medium heat until golden and crisp, about 4-6 minutes per side.
5. For added flavor, use the remaining oil to quickly fry chopped onions and green chilies, then mix in the leftover marinade to create a spicy crumble topping.

This simple yet delicious dish is perfect as a snack or appetizer. You can also have it with a side of rice or vegetables.