The Fishes of India

“THE FISHES OF INDIA” ….The super food of the world today Author ANIRBAN GUPTA Director, Hotel Management College PCTE Group of Institutes Fish a great source of heart-healthy lean protein. fish as your protein every week can lower risk of heart attack by almost one-third. That’s because it contains heart-healthy omega-3 fatty acids, which lower triglyceride levels as well as help reduce inflammation throughout the body and support brain health. Oily fish contains docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA).

Omega 3s may also play an important role in the production of compounds that regulate immunity in the body and help protect the body from damage from over-reacting to infections. The omega-3 you get from fish – also known as long-chain omega-3s, EPA and DHA — are extremely beneficial. But that doesn’t mean including fish in your diet doesn’t have a downside. The primary concern with fish and mercury is in infants and young children, as their developing nervous systems are particularly vulnerable to mercury’s effects. Experts recommend generally avoid sea-water fishes and choose fish that are found in local ponds,rivers, lakes like salmon.rohu, katla. hilsa, surmai (kingfish) etc instead. The health benefits of fish is 1. The good fat Fishes are full of omega-3 fatty acids, the good fat. These fatty acids are extremely important for the proper function of the brain and eyes, which is why it is also recommended to expecting mothers. 2. Healthy heart Because of the absence of saturated fats in fish, it is highly-recommended for your heart health. Cholesterol, one of the biggest enemies of heart health, can be kept at bay if you indulge in fish regularly 3. The best source of vitaminFish is a natural source of vitamin D which helps your body absorb all other sorts of nutrients, and to maintain overall health. 4. Fight depression From omega-3 fatty acids and DHA to vitamin D, all the components of fish can help you keep mental health issues at bay. Fish is a natural anti-depressant, and can help you fight depression and mood swings 5. Low risk of major diseases and hi immunity booster

If you eat fish regularly, you can keep the risk of autoimmune diseases like diabetes and rheumatoid arthritis at bay. Fish is a one-stop source of so many vital nutrients that it can maintain a healthy balance in your body, and help fight all sorts of major diseases. Types of Fishes • Fresh Water Fish As the name suggests, these are the fishes that stay in fresh or non-saline water. In spite of the fact that fresh water on Earth is really limited, about 41% of total fishes we know of are found in fresh water. India is pretty rich in terms of fresh water fishes. The two main fresh water fish zones in India are the Western Ghats and the North East. Some commonly consumed fresh water fishes are catfish, carp, crappie, bluegill or bream, trout, walleye, bass, drum etc. Fortunately, a lot of these are abundantly available in India. • Salt Water Fish As the name suggests, this type of fish survives in a salt rich or to be more specific, in a basic environment (around 8.2 pH). Almost 60% of the known marine species reside in the salty oceanic and sea waters. India, being surrounded by the Indian Ocean and Arabian Sea, enjoys an impressive variety of salt water fishes. Almost all the widely consumed salt water fishes are found in India. Some of the most popular names are salmon, tuna, anchovies, sardines, snapper, cod, mackerel, pomfret, herring etc. • OthersWhen it comes to edible marine animals, the list does not highlight only fishes. Some of the other marine animals that are an integral part of a seafood menu in India are prawns, shrimps, lobsters, squids, crabs, clams and oysters. Few Indian hidden gem fish every one should eat in daily diet:- 1) Rawas (Indian Salmon)

Protein per 100 grams: 25 to 26 grams Omega 3: 2260 mg Mercury: Less than 0.09 ppm (Low Level) Indian Salmon is one of the most popular edible fish. Rawas, as it is called in India, is a widely available fish popular for its pink to orange meat and mild flavour. Rawas is an oily fish i.e. it contains oil almost all over its body – tissues as well as the belly cavity. Approximately, a Indian Salmon fillet (boneless piece of meat) contains around 30% of oil. This oil is rich in Omega 3, Vitamin A and Vitamin D. Even though salmon is low in mercury, it might contain other contaminants like PCBs. So do not have salmon more than 170 grams in a week. 2.Katla (Indian Carp or Bengal Carp)

Protein per 100 grams: 23 grams Omega 3: 902 mg Mercury: 0.09 to 0.29 ppm (Moderate Level) Katla is a fresh water fish that is widely found in the lakes and rivers of North India and Assam. A mature fish can attain an average weight of 2 kg. Katla is a very widely consumed oily fish. It is a rich source of protein and essential fatty acids.It has bones, if you don’t like bones ask for the stomach part.This fish is bigger, the head is bigger and thicker than ROHU. Best katla is when you fry, the size will increase. Katla are costlier than rohu. 3)Rohu (Roho or Carpo Fish) Protein per 100 grams: 17 grams Total Unsaturated Fat: 1.4 gram Mercury: 0.09 to 0.29 ppm (Moderate Level) Rohu is also a member of the Carp family, smaller than katla . It is a freshwater fish that is widely available in Northern as well as Central India. Due to the fish attaining an average weight of up to 2 kilograms, the fish is widely consumed for its meat. However, being an oily fish, it is rich in Omega fatty acids too.Rohu has smaller and more bones more compared to katla.

4)Bangda (Indian Mackerel) Protein per 100 grams: 17 grams Omega 3: 2646 mg Mercury: Less than 0.09 ppm (Low Level) Indian mackerel or Bangda as it is popularly called is one of the staple fishes of India. It is a salt water fish that is widely found in the Indian Ocean and the surrounding seas. Mackerel is an oily fish and therefore is a good source of Omega 3 in addition to protein. 5)Surmai (Seer Fish / King Mackerel / King Fish)

Protein per 100 grams: 26 grams Omega 3: 423 mg Mercury: More than 0.7 ppm (Highest Level) Surmai is one of the most popular and among the costliest fishes in India. It is more popular in South and Central India. Kerala, Tamil Nadu, Andhra Pradesh etc. treat Surmai as a delicacy. Categorically, Surmai is a type of mackerel and is called “King Mackerel” or “Indo-Pacific Mackerel”. 6) Hilsa (Herring / Indian Shad / Ilish) Protein per 100 grams: 21 gramsOmega 3: 2418 mgMercury: Less than 0.09 m) Who hasn’t heard about Hilsa? It is the most popular Bengali fish (national fish of Bangladesh,paddanadir illsh- the best hilsa or pronuounced as illsh is of from the river padda in Bangladesh, and very popular in Odisha, West Bengal, Assam, Andhra Pradesh, Gujarat etc. It is a delicacy not just in India but also all over South Asia. Bigger hilsa are costly and tasty, 1kg.it has very small and very thin bones. 7)Bhekti ( Barramundi /Asian Seabass) - this fish is also know as Bengal bhetki in bengali. The english name for which is barramundi or asian seabass. This fish is having a single long bone only. The flesh of the fish is pearly pink in color and it has firm, large flakes and is easy to cook as it is low in fats as compared to its other mates. Barramundi is pleasant to cook as

it does not give out a strong odor, making it a favorite among people who want to wear the chef’s hat. How to identify the best quality fish when you will buy from market. 1.The fish texture should be firm and fish should not look dull : 2.Soothing smell: 3. Check the gills: , the gills should be bright pink or reddish in colour. 4. Eyes never lies: one of the best ways to check if your fish is fresh or not. The eyes of the fish can tell you a lot about its freshness. The eyes should be bulging, shiny and clear.

How to clean fish :To begin, rest the fish on the table or cutting board. Insert the knife tip into the fish's belly near the anal opening and move the blade up along the belly, cutting to the head. 1. Keep the knife blade shallow so you don't puncture the intestines. Scrap/ Remove the scales thoroughly if you are cutting KATLA, ROHU OR HILSA. 2. Spread the body open and remove all of the entrails, locate the fish's anus and cut this out in a \"V\" or notch shape. 3. Some fish have a kidney by the backbone. Remove it by scraping it out with a spoon or your thumbnail. 4. Rinse the cavity out with a good stream of water and wash the skin. Some fish have a dark tissue lining the abdominal cavity that can be scraped off to prevent a strong, oily flavor. ANIRBAN GUPTA Director, Hotel Management College PCTE Group of Institutes