Pamphlet fish—commonly known as Pomfret—is one of the most popular and premium seafood choices in India. Its soft white flesh, mild flavour, and quick cooking time make it a favourite for home kitchens, restaurants, and coastal cuisines. Whether fried, grilled, steamed, or tandoor-roasted, pamphlet fish blends perfectly with Indian spices and cooking styles.
The term “pamphlet fish” is used mostly in informal markets, while the correct name is Pomfret, belonging to the fish family Bramidae. It is widely found in the Indian Ocean, Arabian Sea, and Bay of Bengal.
Pamphlet Fish Names: Scientific & Regional Names
Pamphlet fish is known by many regional names across India:
- India (General): Pomfret / Pamphlet Fish
- Maharashtra: Paplet
- Gujarat: Vaghrol, Pamplet
- Kerala: Aavoli
- Tamil Nadu: Vaval
- West Bengal: Rupchanda
- North India: Safed Paplet / Kala Paplet
- Scientific Names: Pampus Argenteus, Pampus Chinensis
These names help customers identify pamphlet fish easily in local markets.
Pamphlet Fish Origin & Species
Pamphlet fish live in warm, tropical waters and are mainly harvested from India’s western and southern coasts.
Major Species Found in India
1. Silver Pomfret (Safed Paplet)
- Most popular and premium variety
- Soft white flesh
- Mild flavour
- High export demand
2. Black Pomfret (Kala Paplet)
- More affordable
- Slightly firmer than silver pomfret
- Ideal for frying and curries
3. Chinese Pomfret
- Imported variety
- Very mild and delicate taste
- Considered premium in restaurants
Pamphlet Fish Nutritional Facts (Per 100g)
Pamphlet fish is known for its high protein and low calorie content.
| Nutrient | Amount |
|---|---|
| Calories | 82 kcal |
| Protein | 17–20 g |
| Omega-3 Fatty Acids | High |
| Vitamin D | High |
| Vitamin B12 | High |
| Fat | 2–3 g |
| Cholesterol | Moderate |
| Minerals | Selenium, Iodine, Magnesium, Iron |
Why Pamphlet Fish Is Considered Healthy
Pamphlet fish is suitable for people of all ages due to its soft texture and high nutritional value.
✔ Boosts Heart Health
Pamphlet fish is rich in Omega-3 fatty acids (EPA & DHA), which help:
- Reduce bad cholesterol (LDL)
- Maintain healthy arteries
- Improve blood circulation
- Control blood pressure
- Reduce inflammation
Regular consumption may lower the risk of heart attacks and strokes.
✔ Supports Brain Function
Omega-3 in pamphlet fish helps:
- Improve memory
- Boost concentration
- Support learning in children
- Reduce stress
- Prevent age-related cognitive decline
It is considered a natural brain-boosting food.
✔ Helps in Muscle Building
Pamphlet fish contains 17–20g of high-quality protein per 100g.
Best for:
- Athletes
- Gym-goers
- Individuals recovering from illness
- People who want lean muscle
Its protein is light, easy to digest, and nutrient-dense.
✔ Aids Weight Loss
Because pamphlet fish is low in calories and fat, it helps:
- Keep you full for longer
- Reduce cravings
- Boost metabolism
- Provide nutrition without excess calories
Ideal for weight-loss diets, high-protein diets, and low-fat meal plans.
✔ Easy to Digest
Pamphlet fish has:
- Soft flesh
- Very few bones
- Low connective tissue
Perfect for:
- Children
- Elderly individuals
- People with weak digestion
- Patients recovering from illness
Health Benefits of Pamphlet Fish
Pamphlet fish is often recommended by nutritionists because:
- It contains high-quality protein
- It is rich in Omega-3 (good for heart and brain)
- It supports skin glow & hair strength
- It aids weight management
- It strengthens immunity with selenium & iodine
- It is safe for all ages due to minimal bones
Read Also | Pomfret Fish Benefits: Why This Premium Catch Deserves a Place on Your Plate
How to Choose Fresh Pamphlet Fish in India
Checklist for Selecting Fresh Fish
- Clear, bright eyes : Cloudy or sunken eyes indicate old fish.
- Shiny, metallic skin: Fresh fish appears glossy, not dull.
- Mild smell: Fresh fish smells like the ocean, not strong or ammonia-like.
- Touch test: Press gently — flesh should bounce back.
- Red gills: Fresh fish has bright red gills; avoid brown or dark gills.
- Catch date: Choose fish caught within 24–48 hours.
-
For online buyers
Look for:
- Vacuum-packaging
- Cold-chain delivery
- Verified seller reviews
- Same-day delivery options
How to Clean Pamphlet Fish (Indian Method)
- Rinse the fish thoroughly under running water
- Remove soft scales gently (optional)
- Cut the belly and remove internal organs
- Trim the sharp fins and tail
- Score the fish or cut into pieces based on the recipe
- Marinate with lemon, salt, and turmeric to remove raw smell
How to Cook Pamphlet Fish – Popular Indian Recipes
1. Pomfret Fry
- Marinate with turmeric, red chilli, salt, lemon
- Shallow fry until golden
- Crispy outside, soft inside
2. Goan Recheado Pomfret
- Stuff whole fish with spicy Goan masala
- Pan fry or grill
- Rich, tangy flavour
3. Tandoori Pomfret
- Marinate with curd, tandoori masala, kasuri methi
- Grill or bake
- Smoky, restaurant-style
4. Malabar Pomfret Curry
- Cook with coconut milk, curry leaves, tamarind
- Creamy and aromatic curry
5. Steamed Pomfret
- Wrap marinated fish in banana leaves
- Steam for 10–12 minutes
- Healthy & oil-free
6. Bengali Rupchanda Curry
- Fry fish pieces
- Cook in mustard-onion gravy
- Popular in East India
Why Pamphlet Fish Cooks So Well
- Very soft flesh
- Absorbs spices quickly
- Cooks in 5–8 minutes
- Requires very little oil
Pamphlet Fish Price in India (2025)
Prices depend on region, size, and freshness.
- Mumbai: ₹700 – ₹2,000/kg
- Gujarat: ₹600 – ₹1,600/kg
- Kerala: ₹800 – ₹1,800/kg
- Delhi & North India: ₹900 – ₹2,200/kg
Silver pomfret is usually the most expensive due to export demand.
How to Get Pamphlet Fish Delivered in India
Offline Options
- Local fish markets
- Fishermen cooperatives
- Weekly coastal markets
Online Options
- Cleaned & cut portions
- Vacuum-sealed packaging
- Cold-chain transport
- Same-day delivery
- Trusted platforms with reviews
Supermarkets
- Reliance Fresh
- Nature’s Basket
- Spencer’s
These stores often stock imported and premium pomfret.
Why Pamphlet Fish Is Popular in Indian Cooking
- Mild flavour suitable for everyone
- Quick to cook
- Low in bones
- Highly versatile in Indian recipes
- Easy on digestion
- Looks attractive when served
- Available throughout the year
Conclusion
Pamphlet fish (Pomfret) is a nutritious and delicious seafood choice loved across India. Packed with Omega-3, high-quality protein, and essential minerals, it supports heart health, brain function, weight management, and overall wellness. Whether fried, steamed, grilled, or curried, pamphlet fish makes an excellent addition to your diet.
For fresh pamphlet fish and premium seafood, Quein’s continues to offer trusted quality right to your kitchen.
