Table of Contents
Why Fish is the Star of Pakistani Cuisine
Nutritional Value of Fish Meat
Fish Type | Calories (per 100g) | Protein (g) | Fat (g) | Omega-3 (mg) | Vitamin D (IU) |
Rohu Fish | 97 | 19.2
| 1.0 | 200 | 154 |
Mushka Fish | 105 | 20.0 | 1.5 | 250 | 170 |
Fried Fish (Generic) | 250 | 18.0
| 15.0 | 100 | 100 |
Breaking Down Nutritional Value by Fish Parts
Fish Part
| Protein (g) | Fat (g) | Notable Nutrients |
Flesh (Fillet) | 22.0 | 2.0 | Omega-3, Vitamin D |
Skin | 8.0 | 3.5 | Collagen, Omega-3 |
Head | 15.0 | 1.0 | Calcium, Phosphorus |
Liver | 12.0 | 5.0 | Vitamin A, Vitamin D, Omega-3 |
Fried Fish Nutrition: The Good and the Not-So-Good
In Pakistani homes, fried fish is a popular meal. Its flavour and perfume are improved by frying, but the fat content is also much increased. Let’s examine the nutrition in more detail:
Fried Fish Nutrition Facts (Per 100g):
- Calories: 250
- Protein: 18g
- Fat: 15g (Saturated and Trans Fats Included)
- Omega-3: 100mg
Fried fish preserves some of its vital elements, but it’s important to eat it sparingly to prevent consuming too many calories.
Fish Types in Pakistan and Their Unique Benefits
1. Rohu Fish Nutrition
Rohu, a popular freshwater fish in Pakistan, is a heart-healthy option because it’s high in protein and omega-3 fatty acids.
Key Benefits: gives a healthy dosage of vitamin D, improves cognitive function, and encourages cardiovascular health.
2. Mushka Fish Nutrition
A common freshwater species, mushka fish is strong in protein and contains a little more omega-3 than rohu.
Main Advantages: enhances skin health, fortifies bones, and increases immunity.
3. Omega-3 Fatty Acid Fish
Some fish species are recognized for having a high omega-3 content, including imported salmon and some native species. Omega-3 fatty acids are crucial for lowering inflammation and promoting heart health in general.
Pakistan’s Principal Sources: Mushka, Rohu, and farmed tilapia.
Omega-3 Fatty Acid Supplements in Pakistan
Fish Farming in Pakistan: A Sustainable Solution
Fish Price in Pakistan
The type, season, and location all affect fish costs in Pakistan. Generally speaking:
- Fish Rohu: 500–700 PKR per kilogram
- Fish Mushka: 600–800 PKR per kilogram
- Fried Fish: Restaurant prices range from PKR 1,000 to PKR 1,500 per kilogram.
How to Include Fish in Your Diet
The following advice will help you include fish in your regular meals:
- Grilled Fish: A nutrient-preserving, low-fat choice.
- Fish Curry: Spiced fish is a wonderful way to eat it.
- Steamed Fish: maintains the highest amount of omega-3.
- Fried Fish: Savour it as a treat from time to time.
Tips for Buying Fresh Fish
- Keep an eye out for shining scales and clear, bright eyes.
- Make sure the fish smells faintly of the ocean.
- Gently press the flesh; it should re-form.
Final Thoughts: Fish as a Nutritional Powerhouse
Unquestionably one of the healthiest foods on the market, fish meat has many advantages. Every variety, from fried fish to rohu and mussa, has special characteristics that suit various palates and nutritional requirements. Including fish in your diet, whether from the local fish market or Pakistani fish farms, can greatly improve your general health.
You may enjoy the delicious flavours of fish and benefit from its amazing nutritional benefits by selecting and cooking it carefully.
