Rawas Fish – more popularly called Indian Salmon – isn’t just a delight to the taste buds, it’s also packed with nutrition that benefits the entire body. In recent years, it has become a go-to choice for people focused on fitness, heart health, and clean eating. At Quein’s, we bring you not only the freshest Rawas fish but also an understanding of why it’s one of the healthiest seafood options in India.
What Is Rawas Fish?
Found along India’s western coastline, Rawas is a freshwater and coastal fish known for its pinkish-white flesh, tender texture, and minimal bones. Its clean flavor and adaptability in Indian cooking have earned it the name 'India’s Salmon.' Beyond the kitchen, it’s revered by health professionals for its protein and healthy fat profile.
Rawas Fish vs. Other Indian Fishes:
Compared to Indian varieties like Rohu, Katla, Pomfret, or Surmai, Rawas offers an ideal balance. Where Rohu may have more bones and Katla can be oilier, Rawas provides more protein, higher omega-3s, and fewer bones. Its digestibility, clean taste, and nutrition make it stand out. Whether for fitness enthusiasts or families with kids, Rawas feels like a safer, cleaner, and smarter seafood choice.
Comparison Table:
| Fish Type | Protein (per 100g) | Omega-3 (mg) | Bone Content | Taste Profile |
|---|---|---|---|---|
| Rawas | 22-24g | 800–1000 mg | Minimal | Mild, buttery |
| Rohu | 18-20g | 400–600 mg | Moderate | Earthy |
| Katla | 19-21g | 300–500 mg | Medium | Slightly oily |
| Pomfret | 20-22g | 600–800 mg | Few | Soft, clean |
| Surmai | 20-22g | 1000–1200 mg | Few | Strong, bold |
Is It Really India’s Salmon?
The comparison isn’t accidental. Both Rawas and Atlantic Salmon share a similar nutrient lineup. Rich in Omega-3 fatty acids, protein, and essential vitamins like B12 and D, Rawas mimics the texture and taste of imported salmon while being local and more affordable. For Indian consumers seeking the benefits of salmon without the high price tag, Rawas truly is India’s salmon.
Omega-3 Rich Rawas Fish:
One of the most talked-about aspects of Rawas fish is its omega-3 fatty acid content. Omega-3s are known to support cardiovascular health, brain development, joint flexibility, and even skin health. Regular intake through Rawas fish helps maintain a healthy heart rhythm, reduces inflammation, and supports memory and focus.
Read Also: Best Omega-3 Rich Fish to Include in Your Indian Diet
Why Rawas Fish Is the Perfect Protein Choice for Weight Watchers:
If you’re trying to lose weight, build muscle, or stay full without consuming excess calories, Rawas is an ideal fit. It’s high in lean protein and low in carbohydrates. It helps in maintaining energy levels, aids tissue repair, and provides satiety – all without spiking calorie counts. This makes it a favorite among diet-conscious individuals.
Benefits of Eating Rawas Fish Regularly:
Eating Rawas twice a week can support immunity due to its vitamin-rich profile, especially B-complex and D. The healthy fats improve cardiovascular function, while its zinc and selenium content enhance metabolic performance. Additionally, it promotes better skin health and keeps the digestive system light and clean.
How to Buy & Store Rawas Fish – The Quein’s Way:
At Quein’s, we ensure every Rawas order is fresh, cleaned, and vacuum-sealed for hygiene. We deliver it directly to your doorstep while maintaining the cold chain to preserve quality. For short-term storage, refrigeration below 4°C is ideal, while long-term storage requires freezing in airtight containers to maintain texture and taste.
Best Ways to Cook Rawas Fish:
Rawas is incredibly versatile. You can grill it with herbs and lemon for a clean flavor, steam it with light Indian spices, or cook it in a coconut-based curry. It also pairs well with healthy sides like brown rice, quinoa, or sautéed vegetables, retaining both taste and nutrition.
Is Rawas Safe for Everyone? Yes, Rawas is generally considered a low-mercury fish, which makes it safe for children, elderly people, and even pregnant women when consumed in moderation. It’s a safer choice than many deep-sea or imported fishes with higher toxin levels.
Read Also : Best Fish for Health in India
Final Verdict – Should You Add Rawas to Your Diet?
With its impressive nutritional profile, clean taste, and versatile cooking options, Rawas is one of the best fishes you can include in your weekly diet. Whether you're watching your weight, boosting your heart health, or simply adding variety to your meals, Rawas is a smart, wholesome choice.
Order Online from Quein’s: Looking for the freshest Omega-3 rich Rawas fish delivered straight to your door? Quein’s has you covered.
Visit: www.queins.in
