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10 High Protein Fish in India

There is no denying the fact that staying fit and healthy remains on the top of everyone's priority list. However, some of us are not sure which is the best source of protein.

With approximately 97 percent of our planet under the water, fishes were and remain the most abundant source of proteins.

Some of the biggest reasons for consuming fish for proteins include the ease of availability, the huge diversity, and nutrient vitality.

Let us explore some of the best high-protein fish to eat in India for bodybuilders & gym-goers.

  • Salmon: A popular fish, salmon is highly rich in protein content. It includes many vitamins and minerals. It is also high in potassium and other nutrients and very low in saturated fat. Salmon also includes omega-3 fatty acids and is highly recommended to those suffering from Alzheimer's disease, heart problems, and other cognitive diseases.
  • Katla (Benhal carp or Indian carp): Known for its mouth-watering taste, Katla is commonly found in the rivers and lakes of Assam and North India. Renowned for being a rich source of vitamins and protein, Katla is low in calories and high in omega 3 and omega 6. The traditional curry and ‘Katla Kalia’ is widely consumed throughout India.
  • Paplet or Pomfret: A must for every fish lover, Paplet or Pomfret can be described as a seawater fish with a single bone. Low in calories and fat, Paplet is rich in protein content and helps you build solid muscles. You can try out plain curry or grilled fish recipes with Paplet.
  • Hilsha: Globally renowned for its magical taste, Hilsha is known as the "King of all fishes" in nutrition and taste. It includes omega-3 fatty acids and essential minerals. Try out plain jhol ilish, Bhapa ilish, Sorshe Ilish, or Ilish fry.
  • Rohu: Highly popular among fish lovers, Rohu is rich in minerals and vitamins. The eggs of Rohu are also consumed. Plain curry is very popular throughout India.
  • Bangda (Indian Mackerel): Considered to be one of the staple fishes of India, Bangda (Indian Mackerel) is an oily and saltwater fish that is a rich source of protein and omega-3 fatty acids.
  • Rani (Pink perch): A commonly sold freshwater fish in India, Rani is characterized by the pink color. Small in size, it has a mild flavor when cooked and has less than 5 percent body fat. This fish is a great choice for everyone who has protein as the sole criteria for having fish.
  • Surmai (Seer Fish/King Mackerel/King Fish): One of the costliest fishes in India, Surmai is highly popular in Central and South India. It is rich in omega-3 fatty acids, protein, vitamins, and minerals.
  • Rawas: Also known as the Indian Salmon, Rawas is a tasty and delicious oily fish that is rich in omega-3 fatty acids. It protects the central nervous system from damage and strengthen memory. Rawas includes approximately 22 to 26 grams of protein in 100 grams.
  • Sardines: A popular fish along with coasts of Goa, Kerala, Southern Maharashtra, and Karnataka, Sardines includes anti-inflammatory omega-3 fatty acids and help keep the heart in good shape. It includes 20 grams of protein per three-ounce serving.

We hope that this blog on the best high-protein fish to eat in India for bodybuilders & gym-goers was useful to you.

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