Pomfret is a popular food fish, globally, particularly in Asian cuisines. Its taste and texture make it a culinary favorite. Known for its versatility.
Understanding Pomfret
Pomfret are deep-bodied, laterally compressed, often resembling a diamond or teardrop. Coloration varies by species, commonly silver or blackish. Some species have short fins, while others display long dorsal and anal fins.
They range from 8 to 24 inches (20-60 cm), some growing up to 1 meter. Common types include the Silver Pomfret (Pampus argentius/argentus) and the Black Pomfret (Parastromateus niger). Silver Pomfret has a rhomboidal shape, blunt nose, and long dorsal and caudal fins. Black Pomfret is larger, more elongated, and dark grey.
Habitat and Behavior
Pomfret are found across the Atlantic, Pacific, and Indian Oceans, including the Sea of Japan, Mediterranean, and Norwegian Seas. They primarily reside in coastal waters, often near the seafloor. Some species thrive in deep waters, others closer to continental shelves.
Most pomfret are social, gathering in schools. They are strong, agile swimmers. Some populations migrate seasonally for food or reproduction. As carnivores, their diet includes small fish, squid, plankton, shrimp, crustaceans, and mollusks.
Culinary Appeal and Preparation
Pomfret is prized in cooking for its taste and texture. It has a mild, delicate, subtly sweet, not overly fishy flavor. The flesh is tender, flaky, firm, with a smooth, silky consistency that holds up well during cooking. It has minimal bones, contributing to an easier eating experience.
Often called “butterfish” for its soft, buttery flesh, pomfret’s versatility suits many culinary approaches. Preparation involves cleaning and optionally scoring or marinating with spices like garlic and ginger. For some types, scaling is not required.
Common cooking methods for pomfret include frying, grilling, steaming, and baking. Frying is popular. Steaming is a healthy option, requiring 8-10 minutes to cook. Baking is another favored method, taking 15-20 minutes at 350°F.
Nutritional Benefits
Pomfret is a nutritious seafood. It is a good source of protein, providing 15-20 grams per 100-gram serving. This protein benefits muscle growth and repair.
It contains unsaturated fats and Omega-3 fatty acids. Omega-3s contribute to cardiovascular health by reducing triglycerides, LDL cholesterol, inflammation, and improving blood flow. They also support brain function, memory, concentration, and promote eye health.
It provides vitamins and minerals, including Vitamin D, A, B vitamins (especially B12), calcium, iodine, selenium, phosphorus, zinc, and iron. These nutrients support nervous system development, thyroid function, bone strength, immune system, and healthy skin and vision. It is also low in mercury.