Pretty Pink and Delicious: Pink Perch – Meet Bangladesh’s Rupban
Living in the capital of Bangladesh, Dhaka, I was always a bit envious of people from Bangladesh’s coastal areas. Why? Because they had access to fish varieties that almost never made it to Dhaka’s markets. Take the pink perch—Rupban or Lal mach—for example. If you’ve ever visited Cox’s Bazar or Chittagong fish markets, you’ve seen these beautiful pinkish-red fishes that look so sooo appealing. We rarely had those in Dhaka’s fish market. The problem was mainly preservation during transportation. Without proper cold storage and quick transport, these delicate marine catches couldn’t survive the journey inland. But the situation is quite different now. Modern freezing facilities, improved logistics, and faster transportation mean people across Bangladesh—and even from other countries—now have access to fresh fish from different regions. For a fish lover like me, this is honestly a dream come true. What was once a privilege is now available to everyone who appreciates good seafood.
Not to Confuse with Rani/Bou
Quick note: Some people also call pink perch “Rani” or “Chiri” in parts of Bangladesh and India. But don’t confuse it with the Rani/Bou fish, that’s a completely different species! Rani/Bou is a tiny freshwater Bengal loach (3-4 inches) from our rivers, with yellow body and black stripes. It’s adorable and delicious on its own. You can read all about Rani/Bou fish here.
Today we’re talking about the marine pink perch from the Bay of Bengal.
Rupban/Lal mach, or Pink Perch, is scientifically known as Nemipterus japonicus—the Japanese threadfin bream. This marine fish is caught in the Bay of Bengal’s coastal waters, particularly off Cox’s Bazar at depths between 10 and 65 meters. A 2020 research study ranked it among only 22 commercially important species in Bangladesh’s marine waters, standing alongside beloved favorites like pomfret, hilsa, and mackerel.
Identification and Physical Characteristics
Rupban has a distinctive rosy-pink upper body that fades to silver below. A brown saddle marks the head, while bright yellow streaks run along the body—1 to 3 lines above the lateral line and 7 to 9 below, plus a yellow belly band. Look for a bright orange blotch near the lateral line’s start. The fish typically grows to 20 cm (8 inches), though commercial Pink Perch can reach 34 cm (13.4 inches).
Keep It Sustainable
Rupban has been vital to Bangladesh’s fishing economy since industrial trawling began in 1972. However, overfishing of young, immature fish threatens future supplies. When buying Rupban, choose fully grown fish to support sustainable practices and help protect this species for future generations.
Yes, you can skip it! For a recipe blog, it’s cleaner and less technical. Here’s the simplified version:
Pink Perch Nutrients (per 100g):
- Calories: 91 kcal
- Protein: 19g
- Fat: 1.2g
- Omega-3 fatty acids: 0.24g
- Vitamin B12: 2.4μg
- Vitamin D: 3.5μg
- Phosphorus: 200mg
- Selenium: 13μg
- Calcium: 80mg
- Iron: 1.2mg
- Potassium: 269mg
Health Benefits of Consuming Marine Fish Like Pink Perch
Marine fish like Rupban offer incredible health benefits that go beyond just taste. Let’s look at what makes Rupban so good for you:
Low in Calorie and Lean Protein: Pink perch is low in calories and packed with lean, high-quality protein that’s easy to digest. Protein helps build and repair tissues, produce enzymes and hormones, and keep your body functioning properly. Whether you’re building muscle or managing weight, pink perch is a smart dietary choice. Save
Heart-Healthy Choice: Pink perch, like most marine fish, is rich in omega-3s. These essential fats help reduce inflammation, lower blood pressure, and decrease the risk of heart disease. Omega-3s also help reduce bad cholesterol while increasing good cholesterol.
Better Brain Function: Your brain needs healthy fats to work at its best. The omega-3 fatty acids in Rupban fish support cognitive function, enhance memory, and reduce the risk of neurodegenerative diseases like Alzheimer’s.
Good for Bones: Rupban provides vitamin D and other minerals that are essential for bone health. Vitamin D helps your body absorb calcium, keeping your bones strong and preventing bone diseases.
Great for Eye, Skin and Hair: The omega-3 fatty acids, along with vitamins A and D, support good eyesight and reduce age-related vision problems. These omega-3s also keep skin hydrated, reducing fine lines and wrinkles, while promoting scalp health for strong, shiny hair.
Bengali Recipes with Rupban orm Lal Mach
Pink Perch Curry
This is a traditional Bengali fish curry that’s a centerpiece in many households and special occasions. The recipe I am following here uses pomfret, which I am substituting wth pink perch.
Ingredients: 2 pomfret (cut into steak pieces), 1 tbsp turmeric powder (for marinade), 1 tbsp lemon juice, 1½ large onions (sliced long), 4 garlic cloves (thinly sliced), 4 tbsp cooking oil, 3 green chilis (halved), 1 large tomato (sliced), 1 tsp turmeric powder, 1½ tsp chili powder, ½ tsp cumin powder, ½ cup cilantro (chopped), 2 tsp salt (divided), and 3 cups water.
Steps:
- Cut fish into steaks, wash, and marinate with 1 tbsp turmeric powder, ½ tsp salt, and lemon juice. Set aside for 30 minutes.
- Heat oil in a wok and add garlic, onions, and green chilis. Cook until onions turn golden brown.
- Add tomatoes, remaining salt, and all spice powders (turmeric, chili, cumin). Sauté on high heat for 5 minutes, then add 1 cup water. Cover and cook on medium heat for 10 minutes until oil separates.
- Wash marinade off fish steaks and place them in the wok. Spread gravy around fish, add 2 cups water, cover, and cook on medium-low for 15 minutes.
- Turn fish steaks to cook the other side. Adjust water for desired gravy consistency and cook for another 10-15 minutes.
- Check seasoning, garnish with cilantro, and serve hot with steamed rice.
Pink Perch with Red Sauce
Pink perch with Red Sauce is a comparatively healthier alternative to deep-fried fish dishes, offering a beautiful balance of crispy texture and vibrant flavors. This is a dish that appeals to both children and adults alike, with the option to adjust the heat level to taste. The original recipe used pomfret, which I am substituting wth pink perch.
Ingredients: 2 pomfret fish (with slit at backbone), ½ tsp salt, 2 tbsp vinegar, 1 tbsp garlic paste, 1 tbsp oyster sauce, 1 tsp chili paste, ¼ cup cornflour. For red sauce: 6 dry chilis (finely chopped), 1 tsp lemon zest, 2 tbsp cilantro (chopped), 4 garlic cloves (chopped), 2 tsp coriander powder, 7 whole chilis, 1 tsp cumin powder, 2 tsp salt, 1 tbsp chili powder, 2 tbsp white sugar, 1 cup chicken broth, and 1 tsp cornflour (for slurry with 2 tbsp water).
Steps:
- Blend all red sauce ingredients until smooth. Pour into a saucepan and simmer for 5 minutes, then add cornflour slurry and set aside.
- Make a slit on the pomfret at the backbone. Marinate with salt, vinegar, garlic paste, oyster sauce, and chili paste for 10 minutes.
- Dredge the marinated fish in cornflour, coating evenly on all sides.
- Fry the fish until crispy and golden on both sides, ensuring the exterior is crunchy while the inside remains moist.
- Place the fried fish on a serving plate and pour the warm red sauce over it.
- Serve immediately while the fish is crispy and the sauce is hot, paired with steamed rice or as desired.
FAQs
Can pregnant women eat Pink Perch fish?
Yes, Pink Perch Fish is generally safe for pregnant women as it is low in mercury. It provides essential nutrients like omega-3 fatty acids, which are beneficial for the development of the baby’s brain and eyes. However, moderation is key, and it’s best to consult with a healthcare provider.
What is the best way to cook Pink Perch fish?
Pink Perch Fish can be cooked in various ways, including grilling, baking, steaming, or pan-frying.
Is Pink Perch fish safe for people with seafood allergies?
No, people with seafood allergies should avoid Pink Perch Fish and consult with an allergist or healthcare provider for alternatives that are safe to consume.
Follow Us:
