Lal Poa Fish, A Very Bengali Seafood Experience

Red/Lal Poa fish, also known as the yellow croaker fish, is well-known for its tender, juicy meat that peels apart like garlic cloves. It’s a delicacy many enjoy, but for me, it holds a special, almost mysterious charm. What I remember most about this particular fish isn’t just its taste but the small, teeth-like stones found in a compartment in its head. As a kid, I was fascinated by these stones. I’d carefully extract them and collect them like treasures. It felt like uncovering a strange secret the fish carried, and it made me excited every time this fish was cooked in our home. 

Lal poa features only a central bone with very few small bones, making it an excellent choice for children who are often reluctant to eat fish. Another remarkable quality of this fish is its mild flavor—it lacks the strong, fishy taste that some people find off-putting. This makes it ideal for those who want to enjoy fish without the overpowering smell or flavor. This fish is quite a good choice for trying out versatile recipes. From fried to crispy perfection, sautéed with aromatic spices, or simmered with greens like red spinach, it turns out delicious no matter how it’s prepared.

Identifying Lal Poa Fish

The Lal Poa fish is quite easy to identify once you know what to look for. It has a distinctive, almost rectangular body shape with red lips and a striking grey-gold body that transitions to a golden belly. Its fins are a pale yellow, adding to its vibrant appearance, while the inside of its mouth is a clean white, and the gill slit stands out as black. The fish can grow up to 42 cm long, However the usual length of this fish is closer to 30 cm. When examining its fins, the dorsal fin has 9 to 10 spines and 30 to 35 soft rays, while the anal fin has 2 spines and typically 8 soft rays. Both fins’ soft-rayed parts are largely covered in scales, contributing to the fish’s smooth, streamlined appearance.

Nutritional Components of Lal Poa 

Most Bengalis are more familiar with freshwater fish, but marine fish are a more affordable, nutrient-rich source of protein. Nutritionists suggest eating marine fish at least twice a week for better physical and mental well-being. The nutrient components (approximate) of lal poa fish per 100 g are as follows: 

Calcium: 64.2 mg 

Iron: 0.932 mg 

Protein: 18.8% 

Omega-3: 0.345 g 

Selenium: 29.6 μg 

Vitamin A: 29.4 μg 

Zinc: 0.742 mg 

Health Benefits of Eating Lal Poa Fish

Lal Poa fish, also known as Croaker fish, is not only tasty, but also high in nutrients that provide a variety of health advantages. Here’s a deeper look at how eating this uncommon seafood might benefit your health:

1. Helps Prevent Heart Disease: Consuming Lal Poa fish regularly will ensure you are getting a steady dosage of  omega-3 fatty acids. Which can help to lower blood pressure, reduce the risk of heart attacks and strokes, and decrease the chances of cardiac arrest. 
2. Prevents Anaemia: Croaker fish is a good source of iron and Vitamin B12. Both of these are essential for preventing anaemia. This fish is especially beneficial for pregnant women as it ensures proper oxygen supply to body tissues and organs.
3. Strengthens Bones

Lal Poa fish is high in calcium, vitamin D, and vitamin K, all of which these helps children develop strong bones and teeth. Regular consumption of this fish can also reduce the chance of bone-related diseases such as osteoporosis and rickets.

4. Improves Eye-Sight

Lal Poa fish, with its high level of Vitamin A, can help to improve eyesight and general eye health. It also helps to protect the cornea, improves night vision, and reduces the risk of other eyesight related issues.

5. A Great Source of Protein

Lal Poa is a low-fat protein source that is essential for the development and maintenance of bones, muscles, cartilage, skin, and blood. Protein is also essential for basic body processes and growth.

6. Boosts Energy

Lal Poa fish’s protein composition is an excellent source of energy. Its vitamin B1 level also helps you turn meals into energy, which keeps you moving all day.

7. Aids Digestion

Lal Poa fish contains a lot of the essential minerals and vitamins, which help to speed up digestion and improve nutrition absorption. The fish can also help to maintain a healthy digestive tract.

Bengali Lal Poa Recipes

Red Spinach with Lal Poa Fish Curry:

The first recipe I am sharing here is a very simple and humble bengali fish curry prepared with minimum ingredients. Cooking fish with spinach may not be very common in many cultures but in a Bengali household it is quite an usual thing. 

Ingredients:

• Red spinach
• Potatoes
• Lal Poa fish (or other firm white fish)
• Onion
• Chili powder
• Turmeric powder
• Garlic paste
• Cumin powder
• Salt
• Oil
• Broth (optional, but recommended)
• Steamed rice (for serving)

Instructions:

1. Prepare the ingredients: Clean the red spinach thoroughly. Slice the potatoes into your preferred size. Clean the lal poa fish pieces.
2. Sauté the aromatics: Heat oil in a pot. Add chopped onion and sauté until golden brown.
3. Add spices: Add chili powder, turmeric powder, garlic paste, cumin powder, and salt. Cook the spices until the oil starts to separate (comes up to the surface). This indicates the spices are cooked through.
4. Cook the fish and potatoes: Add the fish and potatoes to the pot. Cook for about 5 minutes, allowing the fish to sear slightly and the potatoes to begin softening.
5. Set aside the fish: Carefully remove the fish from the pot and set it aside. This prevents the fish from overcooking and falling apart.
6. Sauté the spinach: Add the cleaned red spinach to the pot with the remaining spices. Sauté the spinach until it wilts down.
7. Add broth: Pour in a bit of broth (or water if you don’t have broth) to help the spinach cook and create a bit of sauce. This prevents the bottom of the pot from scorching.
8. Return the fish: Return the fish to the pot, nestling it amongst the spinach and potatoes.
9. Simmer: Reduce the heat and simmer everything together for about 15 minutes, or until the potatoes are tender and the broth has thickened to your desired consistency.
10. Serve: Serve hot with steamed rice for a complete and nutritious meal.

Lal Poa Fish Curry:

This is more of a typical bengali recipe to try out with poa fish. 

Ingredients:

• Lal Poa Fish (cleaned)
• Tomatoes (sliced)
• Onions (chopped)
• Green chilies (sliced)
• Soybean oil
• Red pepper powder
• Turmeric powder
• Cumin-coriander powder
• Salt (to taste)
• Water
• Fresh coriander leaves (chopped)

Instructions:

1. Prep: Clean the Lal Poa fish thoroughly. Slice the tomatoes, onions, and green chilies.
2. Sauté Aromatics: Heat soybean oil in a pan. Add the chopped onions and green chilies and sauté until they turn golden brown.
3. Cook Tomatoes: Add the sliced tomatoes to the pan. Cook them on low heat until they soften and start to break down.
4. Spice it up: Add the red pepper powder, turmeric powder, cumin-coriander powder, and salt. Mix well, ensuring the spices are evenly distributed.
5. Add Fish: Gently add the cleaned fish pieces to the pan. Stir-fry the fish with the spices, being careful not to break the fish apart too much.
6. Simmer: Pour in enough water to create a curry. Bring the mixture to a simmer, then reduce the heat to medium. Cook for about 20 minutes, or until the curry has thickened to your desired consistency.
7. Garnish & Serve: Sprinkle fresh coriander leaves over the curry. Turn off the heat. Your Lal Poa Fish Curry is now ready to be served. Serve hot with rice or your preferred side dish.

Poa Macher Chorchori (Poa Fish Stir-Fry): If you are craving something more comforting and really easy to make then Poa macher chorchori is a great recipe for you. To make this mouthwatering recipe, start by cleaning poa fish with salt. 

Ingredients:

• Poa fish (cleaned with salt)
• Onion paste
• Green chilies (chopped)
• Cumin paste
• Turmeric powder
• Red chili powder
• Ginger-garlic paste
• Tomatoes (chopped)
• Salt (to taste)
• Oil (2 tablespoons)
• Water (small amount)
• Coriander leaves (chopped, for garnish)

Instructions:

1. Clean and Marinate: Clean the poa fish thoroughly with salt. In a bowl, combine the cleaned fish with onion paste, chopped green chilies, cumin paste, turmeric powder, red chili powder, ginger-garlic paste, chopped tomatoes, and salt. Mix well to ensure the fish is evenly coated in the marinade.
2. Cook the Fish: Heat 2 tablespoons of oil in a pot. Add the marinated fish to the pot. Add a small amount of water (just enough to create some steam and prevent sticking). Cover the pot and cook the fish on low heat.
3. Flip and Continue Cooking: After some time, when the fish is about half-cooked, gently flip the fish pieces to ensure even cooking. Continue cooking, covered, until the curry thickens to a semi-dry consistency. Be careful not to overcook the fish, as it can become dry.
4. Garnish and Serve: Once the curry has thickened, garnish with chopped coriander leaves. Your Poa Macher Chorchori is ready to be enjoyed! Serve hot with rice.