Pomfret (Snub-Nose) – A Nutrient-Rich Seafood Delight
Pomfret, particularly the snub-nose variety, is a flavorful and nutritious fish that is a favorite among seafood lovers. Known for its tender flesh and distinct taste, it is often enjoyed grilled, fried, or added to soups and curries. This fish is not only delicious but also packed with essential nutrients that contribute to a balanced and healthy diet. Here’s a detailed breakdown of its nutritional content:
Nutritional Information for Pomfret (Snub-Nose)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 89.63 kcal |
| Protein | 21.05 g |
| Fat | 0.46 g |
| Saturated Fats | 0.15 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6.57 mg |
| Iron | 0.41 mg |
| Magnesium | 29.85 mg |
| Phosphorus | 247.0 mg |
| Potassium | 483.0 mg |
| Sodium | 36.1 mg |
| Zinc | 0.92 mg |
| Copper | 0.03 mcg |
| Manganese | 0.01 mg |
| Selenium | 30.62 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.08 mg |
| Riboflavin (B2) | 0.05 mg |
| Niacin (B3) | 1.94 mg |
| Vitamin B6 | 77.51 mg |
| Folate | 651.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 1.26 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits and Nutrients in Pomfret (Snub-Nose):
- High Protein Content: Pomfret is an excellent source of high-quality protein, providing 21.05 grams per 100 grams. Protein is vital for muscle repair, growth, and overall bodily functions.
- Low in Fat: With only 0.46 grams of fat per 100 grams, pomfret is a lean fish option, making it an ideal choice for those seeking to maintain a healthy weight or reduce their fat intake.
- Rich in Phosphorus and Potassium: Phosphorus (247 mg) and potassium (483 mg) are important minerals that support bone health, muscle function, and proper nerve signaling.
- Selenium: This fish is a great source of selenium, with 30.62 mcg per 100 grams, a powerful antioxidant that helps protect cells from oxidative damage and supports immune function.
- Vitamins B6 and Folate: Pomfret offers a significant amount of Vitamin B6 (77.51 mg) and folate (651 mcg), both of which play essential roles in brain function, energy production, and the formation of red blood cells.
- Low in Carbohydrates and Sugar: With 0.0 grams of carbohydrates and sugar, pomfret is a perfect choice for those following a low-carb or ketogenic diet.
Allergen Information:
Pomfret is a seafood product, and as such, it is common for individuals with shellfish allergies or seafood sensitivities to experience reactions. Always ensure to check for any allergic responses if introducing pomfret into your diet, especially for those with known seafood allergies.
Dietary Preferences:
- Gluten-Free: Pomfret is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity.
- Low-Carb: With no carbohydrates or sugar content, pomfret is an excellent choice for those following low-carb or ketogenic diets.
- High-Protein: It is an ideal food for individuals aiming to increase their protein intake for muscle-building or recovery.
- Paleo: Pomfret fits within the paleo diet guidelines as a whole food, unprocessed protein source.
Cooking Tips and Serving Suggestions:
Pomfret is versatile and can be prepared in various ways. It is commonly grilled, steamed, or fried, each method enhancing its delicate flavor. Pair it with vegetables or serve it in a flavorful broth for a light yet satisfying meal. Given its low fat content, it also pairs well with rich or spicy marinades that complement its mild taste.
Conclusion:
Pomfret (snub-nose) is a healthy, lean fish option with a rich profile of essential nutrients. With its high protein content, low fat, and beneficial minerals, it makes for a perfect addition to any balanced diet. Whether grilled, fried, or steamed, it offers numerous health benefits while maintaining a delicious taste. Keep in mind its allergen information and dietary compatibility to make the best choice for your meals. Enjoy this nutrient-packed seafood and savor the flavors of this versatile fish!
