Vanjaram Fish Recipe: Nutrient-Packed, Flavorful King Fish for Healthy Meals
Vanjaram (Indian Fish)
Vanjaram, also known as the King Fish or Seer Fish, is a highly popular seafood choice in Indian cuisine, particularly in coastal regions. Known for its firm texture and delicate, mild flavor, Vanjaram is a prized fish for grilling, frying, or even in curries. It’s an excellent source of high-quality protein, making it a nutritious and versatile ingredient for a variety of dishes.
Nutritional Breakdown
Here’s a detailed look at the nutritional composition of Vanjaram per serving:
| Nutrient | Amount |
|---|---|
| Energy | 136.23 kcal |
| Protein | 22.28 g |
| Total Fat | 5.18 g |
| Saturated Fats | 2.229 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 9.85 mg |
| Iron | 0.41 mg |
| Magnesium | 36.73 mg |
| Phosphorus | 302.0 mg |
| Potassium | 473.0 mg |
| Sodium | 34.85 mg |
| Zinc | 0.74 mg |
| Copper | 0.08 mcg |
| Manganese | 0.01 mg |
| Selenium | 32.64 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.07 mg |
| Niacin (Vitamin B3) | 3.46 mg |
| Vitamin B6 | 163.0 mg |
| Folate | 1545.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.67 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Vanjaram is a type of fish and, as such, contains common seafood allergens, including fish protein. If you or anyone consuming this dish has a seafood or fish allergy, it is important to exercise caution and avoid this ingredient. Always consult with your healthcare provider for specific dietary advice.
Dietary Preferences:
- High in Protein: With over 22 grams of protein per serving, Vanjaram is an excellent choice for individuals looking to increase their protein intake, particularly those following low-carb or high-protein diets.
- Low in Carbohydrates: This fish contains no carbohydrates, making it a suitable option for those following keto, paleo, or diabetic-friendly diets.
- Rich in Omega-3 Fatty Acids: As a fatty fish, Vanjaram provides a good dose of Omega-3s, beneficial for heart health and cognitive function.
- Gluten-Free: Naturally gluten-free, Vanjaram is safe for those with celiac disease or gluten sensitivities.
- Low Sodium: At only 34.85 mg of sodium per serving, it can be part of a heart-healthy diet, especially for those monitoring their sodium intake.
Advice:
When preparing Vanjaram, whether grilled, fried, or used in a curry, it’s important to ensure it is cooked thoroughly to maintain both flavor and texture. This fish pairs wonderfully with a variety of spices, and its rich, mild taste makes it ideal for absorbing complex flavors from marinades and seasonings.
To retain its full nutritional value, avoid overcooking, as this can lead to a loss of moisture and make the fish dry. A light seasoning of salt, pepper, and lemon can highlight its natural taste without overpowering it.
Conclusion:
Vanjaram is a delightful addition to any meal, offering a combination of nutritional benefits and a satisfying taste. Its high protein content and abundance of essential vitamins and minerals make it a powerhouse ingredient for anyone seeking a healthy, flavorful dish. Whether you’re preparing it as a quick grilled snack or incorporating it into a rich curry, Vanjaram can be adapted to suit various tastes and dietary preferences.
