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vanjiram-whole

Seer Fish

  • Calories 217
  • Fat 11.0g
  • Carbo 19g
  • Protein 15g
There are 217 calories in a 1 slice serving of Seer Fish Fry. Calorie breakdown: 47% fat, 0% carbs, 53% protein.
About this fish :

They are pelagic fishes, fast swimmers and predatory in nature, that fight vigorously when caught. Seer fishes are mainly caught using hooks and lines. They are a delicacy in several regions of South India.

In Tamil Nadu and Andhra Pradesh, this fish is called “Vanjaram” and is usually the costliest variety available. In Southern Kerala, it is called “Neymeen”. It is called “Aiykoora” in Northern Kerala and Southern coastal Karnataka. Seer fishes are also referred to as “king mackerels” in some areas.

Sizes :
Small:   500g to 1kg / Slice count 15 - 18 per kg
Medium:   1.5kg to 3 kg / Slice count 10 -15 per kg
Large:   4kg to 8kg / Slice count 7 - 10 per kg
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pomfret

Pomfret

  • Calories 114
  • Fat 5g
  • Carbo 1g
  • Protein 15g
There are 114 calories in a 1 (168.3 gr) serving of Pomfret Fish / Bawal. Calorie breakdown: 41% fat, 4% carbs, 55% protein.
About this fish :

A seawater fish with one single bone. Found in the Atlantic, Indian and Pacific oceans. Pomfrets have flat bodies and deeply forked tails. They are cooked fresh and are either fried or steamed. They do not have a strong odor and aftertaste that most of the saltwater fish have.

It is a popular menu item in hotels in tamilnadu. Pomfrets are usually prepared whole after removing the inner organs from the fish’s body. The fish is at its best taste when they are cooked fresh.

Nutritional Value
  1. It is very low in calories and fat.
  2. It is rich in protein which is why it helps reduce the risk of cardiovascular diseases and also helps to muscles.
  3. It contains high amounts of omega 3 fatty acids that supply DHA, component for development of the brain.
Sizes :
Small:   4 - 5 no's
Medium:   2 - 3 no's
Large:   1 - 2 no's
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red-snapper-large

Red Snapper

  • Calories 218
  • Fat 2.92g
  • Carbo 0g
  • Protein 44.71g
There are 218 calories in 1 fillet of Snapper (Fish) (Mixed Species). Calorie breakdown: 12% fat, 0% carbs, 88% protein.
About this fish :

Red snapper is a low-calorie, lean source of protein that is rich in selenium, vitamin A, potassium and omega-3 fatty acids. A diet that regularly incorporates these nutrients may significantly benefit your health by preventing serious medical conditions.

Despite the potential health benefits, red snapper may contain mercury levels that make it unsafe for pregnant women and young children to eat more than a few times a month. Also, other potentially more contaminated species of fish are often sold mislabelled as red snapper.

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seabass

Seabass

  • Calories 152
  • Fat 5.99g
  • Carbo 0.5g
  • Protein 22.82g
There are 152 calories in 1 fillet of Sea Bass. Calorie breakdown: 37% fat, 1% carbs, 62% protein.
About this fish :

You can’t go wrong if you choose bass for its protein. This fish contains 20 grams of protein in a 3-ounce serving, which is 40 percent of the daily value.

Seabass is low in calories and an excellent source of protein, selenium and essential omega-3 fatty acids. They have varying amounts of vitamins B-12 and B-6. Bass does have one downside: it contains mercury. You can still enjoy it, but pregnant women and children should limit the amount they eat.

Tips:

Sea bass tastes great as both a dinner party dish and simple supper.

Sizes :
Small:   2 - 3 no's
Medium:   800g - 1.5 kg
Large:   2 - 4 kg
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Tuna

  • Calories 184
  • Fat 6g
  • Carbo 0g
  • Protein 30g
There are 184 calories in 100g of Tuna. Calorie breakdown: 9% fat, 0% carbs, 60% protein.
About this fish :

No doubt about it, tuna is a great variety of seafood. Not only a great source of lean protein and packed to the gills with B vitamins, it also taste great and can be made into dozens of dishes.

Fresh tuna, which is in season from late spring to early fall, is delicious seared quickly on a grill. Raw tuna steaks look a lot like raw beef, and seared tuna has some of the texture and taste of really good beef, too.

Tuna, which is a large, ocean-going fish, can accumulate mercury in its flesh. According to the FDA, most people are not affected by the low levels of mercury in most seafood, but sensitive populations like pregnant women and children should limit eating albacore to one serving, or six ounces, per week.

With potential health benefits for our brains and our hearts, great flavor and a lot of nutrition, tuna really can’t be beat.

Tips:

Include this super food in your meals twice per week, and enjoy all that omega-3s have to offer!

Sizes :
Small:   10 - 12 no's
Medium:   1 - 2 kg
Large:   3 - 5 kg
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Trevally

  • Calories 142
  • Fat 3.6g
  • Carbo 0g
  • Protein 27.3g
There are 142 calories in 1 serving of trevally fish trevally fish. Calorie breakdown: 23% fat, 0% carbs, 77% protein.
About this fish :

White trevally also known as the striped jack is a fish with a yellowish strip down its side that is often seen in high-class cuisine using fish. Large white trevally are said to grow over 1 meter in length. Fresh trevally has low amine levels, but when older than two days the amine content rises to moderate, and any fish that has been frozen has high levels.

  1. White trevally is an economical fish. Whole; look for firm, pleasant sea smell, bright bulging eyes
  2. Wrap whole fish and fillets in plastic on a plate and refrigerate for up to 3 days. Can be frozen for up to three months.
Tips:

Trevally is best pan-fried, baked, poached or barbecued in foil to retain as much moisture as possible. It works well minced into fish patties, curry and fries.

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shark

Shark

  • Calories 202
  • Fat 9.21g
  • Carbo 0.46g
  • Protein 27.78g
There are 202 calories in 4 ounces of boneless Cooked Shark. Calorie breakdown: 42% fat, 1% carbs, 57% protein.
About this fish :

Sharks have thrived for 400 million years. They get less cancer and are less susceptible to certain viruses than we are. They’re also called “majestic” more often than many of us. But we’ve failed to steal their proverbial flavor.

Shark is one of the most expensive seafood products in the world. Shark fin has always been a luxury menu item and the value of shark meat is steadily rising.

However, shark meat may help enhance that sexual glow. A 3.5 ounce serving of Mako, a variety commonly caught and served today, offers 21 grams of energy-sustaining protein to every 4.5 grams of fat. It is also a good source of magnesium as well as selenium, an important nutrient for sperm production.

Excess eating of shark meat is not only just bad it may also damage human health, since shark meat contain higher levels of mercury, consuming it in decent level at you diet will produce some great health benefits.

Tips:

Skip the shark fin, stay for the shark meat the aphrodisiac power of shark meat

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sheela

Barracuda

  • Calories 211
  • Fat 12.06g
  • Carbo 0.41g
  • Protein 23.44g
There are 211 calories in 100 grams of Barracuda. Calorie breakdown: 53% fat, 1% carbs, 46% protein.
About this fish :

Barracuda (Sheela meen/Seela meen) a tasty sea water fish. Barracuda fishes are packed with omega-3-fatty acids and proteins and so it’s obviously good also this type of fish fry is so simple and easy to make that it uses only very few readily available ingredients and can be prepared in just minutes.

They say that some fishes contain high levels of mercury that can be dangerous for the fetus/baby during pregnancy. So pregnant women are advised to consume low in quantity, but for others its a normal and nutritive food.

Tips:

Selecting fresh barracudda fishes for cooking: The fish scales should be shiny and the eyes look glossy not messed up also the gills should seem reddish. If not the fishes are stored ones.

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kelangan

Lady Fish

  • Calories 120
  • Fat 1.2g
  • Carbo 18g
  • Protein 9.6g
There are 120 calories in a 2.2 oz serving of Vietnamese lady Fish sauce for spring rolls. Calorie breakdown: 9% fat, 59% carbs, 32% protein.
About this fish :

Ladyfish is called in different names in south Indians kitchen, It looks like large size anchovies Fish, this fish contain high amount of proteins and other important nutrients.

They are low in saturated fats and are good source of omega 3 essential fatty acids. However we are not too sure of the mercury levels! Few say, ladyfish falls under the category of Fish that contains High mercury levels. But our grand ma’s says it is ‘THE FISH’ for kids!

Tips:

Snacks like deep fry made from a mix of rice flour is the most favorite for kids at evening

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maththi

Sardines

  • Calories 185
  • Fat 10.52g
  • Carbo 0g
  • Protein 20.91g
There are 185 calories in 3 ounces of Sardines in Water. Calorie breakdown: 53% fat, 0% carbs, 47% protein.
About this fish :

Sardines are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels; one serving (3.25 ounce can) of sardines actually contains over 50% of the daily value for these important nutrients.

Sardines are an excellent source of vitamin B12, ranking as one of the World’s Healthiest Food most concentrated in this nutrient. Homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis.

Vitamin D plays an essential role in bone health since it helps to increase the absorption of calcium. Optimal vitamin D intake may turn out to play an important role in the prevention of various types of cancer.

Nutritional Value
  1. Boosts immune system
  2. Helps to prevent blood clots
  3. Helps to maintain healthy and glowing skin
  4. Reduces risk of age-related macular degeneration
  5. Tips:

    They’re really good for you, cheap. Make sardines the day you buy them they rot faster than any other type of fish.

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nethili

Anchovies

  • Calories 131
  • Fat 4.84g
  • Carbo 0g
  • Protein 20.35g
There are 131 calories in 100 grams of Anchovy. Calorie breakdown: 33% fat, 0% carbs, 67% protein.
About this fish :

Anchovies, perhaps the most popular fish in south india, make a healthful addition to your diet. Not only do they come packed with beneficial fish oils, they’re also low in mercury and contaminants according to the Health Departments.

The anchovy, being an oily fish, is rich in omega-3 fatty acids, well known for its ability to lower levels of triglycerides and cholesterol in the blood. It is also an excellent source of protein, with a fish of average size providing around 9g of protein and only 55 calories.

It is a good source of calcium and particularly of the trace mineral selenium, a powerful antioxidant that is naturally scarce in many parts of the world.

Nutritional Value
  1. Calcium is essential for the development and maintenance of healthy bones and teeth
  2. They provide the body with approximately 383 mg of potassium per serving
  3. Making it important for normal digestive and muscular function
  4. Maintain healthy tissue and aid in immune system function
Tips:

Add anchovies to your diet as a source of healthy fats, as well as other nutrients that support your health.

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Indian Mackerel

  • Calories 167
  • Fat 9.36g
  • Carbo 0g
  • Protein 19.32g
There are 167 calories in 100 grams of Mackerel. Calorie breakdown: 52% fat, 0% carbs, 48% protein.
About this fish :

Indian mackerel are best known for their slim shape, numerous finlets and oily meat. The oily meat found on mackerel is where its main health benefits derive from. This fish oil, which is also known as omega-3 fatty acid, has shown to be so beneficial.

Aside from the numerous health benefits associated with the omega-3 fatty acid found in mackerel, this particular fish can also be eaten for a significant source of nutrients. Here is a list of even more reasons why you should eat mackerel.

“Mackerel family” is a term that applies to several types of fish, indian mackerel is one among them. Some are safe to eat, and some are not. King mackerel (Vanjaram) contains too much mercury to be considered safe during pregnancy. Avoid king mackerel for your entire pregnancy.

Nutritional Value
  1. Indian mackerel is rich in protein
  2. An abundance of nutrients, which include calcium, potassium, selenium and magnesium
  3. Mackerel is a good source for vitamins like niacin (vitamin B3), choline, folate, vitamin E, vitamin D, vitamin A, vitamin K, vitamin C and vitamin B12
  4. Tips:

    Store fish in the refrigerator in a container that will prevent any part of the fish or its juices from touching other foods.

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Grouper

  • Calories 92
  • Fat 1.02g
  • Carbo 0g
  • Protein 19.38g
There are 92 calories in 100 grams of Grouper. Calorie breakdown: 10% fat, 0% carbs, 90% protein.
About this fish :

Grouper has also become the choice of people concerned with healthy eating because it is nutritious in addition to being delicious. Four ounces of uncooked grouper has only 110 calories, 2 grams of fat (none of which is saturated) and only 55 grams of cholesterol. When you add the 23 grams of protein plus calcium and iron, grouper begins to look like the perfect food.

This food is low in Saturated Fat and Sodium. It is also a good source of Vitamin B6, Phosphorus and Potassium, and a very good source of Protein and Selenium.

This food is high in Cholesterol, considered safe for cholesterol persons consuming grouper fish rare in your diet.

Nutritional Value
  1. Grouper meat is so low in fat
  2. Contains minimal amounts of saturated fat and no sugar
  3. Grouper does not contain any carbohydrate
  4. Grouper contains a small amount of the omega-3 fatty acids DHA and EPA
  5. Tips:

    Grouper lends itself well to any form of cooking. Because it is a lean fish, some basting is necessary while broiling or baking to keep the flesh moist. The heads are cartilaginous and produce a rich stock base.

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white-prawn

White Prawn

  • Calories 138
  • Fat 2.26g
  • Carbo 1.19g
  • Protein 26.5g
There are 138 calories in 100 grams of Steamed or Boiled Shrimp. Calorie breakdown: 16% fat, 4% carbs, 81% protein.
About this fish :

Prawns are an excellent source of high-quality protein and several important vitamins and minerals that support your good health. Prawns are low in calories and contain no carbohydrates. Although the cholesterol content of prawns is significant, these shellfish also contain heart-healthy, omega-3 fatty acids including about 50% EPA and 50% DHA.

Prawns provide you with significant amounts of vitamins B-12, B-6 and niacin. These vitamins aid your body in producing energy, manufacturing red blood cells and maintaining normal nerve function. Prawns are rich in iron, a mineral your body requires to produce red blood cells and oxygen-carrying muscle proteins.

Shrimp contains 220 milligrams of cholesterol contained in a 4-ounce, list for persons wanting to minimize their dietary intake of cholesterol can avoid this often in your diet.

Nutritional Value

Other important minerals in prawns include zinc, selenium, copper, magnesium and phosphorus. Zinc and selenium promote healthy functioning of your immune system. Magnesium, phosphorus and copper aid in numerous metabolic processes and help you maintain strong bones.

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mud-crab

Mud Crab

  • Calories 98
  • Fat 1.3g
  • Carbo 0g
  • Protein 20.2g
Low in Saturated Fat. Good source of Vitamin C, Riboflavin, Niacin, Iron, Magnesium and Phosphorus, and a very good source of Protein, Vitamin B12, Zinc, Copper and Selenium.
About this fish :

Crab meat is a popular and versatile type of seafood. It is also very healthy and a good addition to a balanced diet, as it contains many nutrients coupled with a low fat content. Crab is also a natural source of omega-3 fatty acids, which can help to improve memory, decrease the chances of having a heart attack, decrease risk of cancer, and possibly help to improve depression and anxiety.

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Blue Crab

  • Calories 87
  • Fat 1.5g
  • Carbo 0g
  • Protein 17g
Contains about 2 ounces (57g) of meat, depending on its size. On average, meat yield is 14% of whole crab weight.
About this fish :

Crab meat is a popular and versatile type of seafood. It is also very healthy and a good addition to a balanced diet, as it contains many nutrients coupled with a low fat content. Crab is also a natural source of omega-3 fatty acids, which can help to improve memory, decrease the chances of having a heart attack, decrease risk of cancer, and possibly help to improve depression and anxiety.

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Lobster

  • Calories 97
  • Fat 0.58g
  • Carbo 1.27g
  • Protein 20.33g
There are 97 calories in 100 grams of Steamed or Boiled Lobster. Calorie breakdown: 6% fat, 6% carbs, 89% protein.
About this fish :

Excellent source of protein, copper, selenium, and vitamin B12. In addition, it is a very good source of phosphorous.

one of the leanest protein sources available. It contains less saturated fat, calories, and cholesterol than beef, pork, and even the light meat of chicken. In fact, lobster contains 15 percent less dietary cholesterol than chicken. Given its low fat content, only 0.6 g per serving, the omega-3 fatty acid content of lobster is not as rich as of fish.

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Rohu – Katla

  • Calories 97
  • Fat 1g
  • Carbo 3g
  • Protein 17 g
About this fish :

Rohu is a river fish. It is considered to be a rich source of vitamin C, which is essential for maintaining a good health. It keeps diseases like cold and cough at bay and prevents other diseases related to it. Rohu is rich in protein but low in fat – what could be better than this? When you get benefits without piling up layers of fat, you know you have the ideal dish.Omega 3 fatty acid is known for being heart friendly. We hear cooking oils being advertised of its content of Omega 3 fatty acids, but do you know that the best natural source of this is none other than the fish? So, that’s one of the reasons you should start eating rohu fish today.

Iron, zinc, iodine, potassium, calcium and selenium are just a few names. The list consists of many more such essential minerals that are found in fish. The quantity may vary from one variety to another but the fact cannot be denied that fish is a rich source of minerals required by the body.

Antioxidants in fish are believed to be helpful in fighting cancer to a great extent. It could be river fish or sea fish but the idea is to have more of it.

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