Top 5 Best Indian Fishes Rich in Protein Which Are Available In Local Markets

You are currently viewing Top 5 Best Indian Fishes Rich in Protein Which Are Available In Local Markets

Today nobody has the time to jog or go for a walk in every early morning or scheduled themselves for exercise and yoga. But staying fit and healthy is still on the top of the priority list. So people are now very choosy about their food habits and diet plans.

High-protein and low-carbs diets are the hottest things to consume. Fitness enthusiast and bodybuilders strictly follow the rules but we must not forget that not only protein but our body needs everything to build. You just have to maintain the balance and quantity.

Excessive protein consumption is also not a solution but each human body has its requirements of it. Bodies need a modest amount of protein to work perfectly. Extra protein doesn’t give extra strength or muscle. It is the high time to break the myth and be sensible.

Why is protein important in your diet?

Are you intake enough protein in your diet? While you may watch your calories, sugar and salt intake, you should also make sure you are consuming enough protein. It plays a key feature in the creation and conservation of every cell in our bodies. It is like the fuels of our cells and powers of our bodies.

Our bodies do not store protein. “It is important for individuals to consume protein each day. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health preservation plan.”

Protein is painted up with amino acids, often familiar as building blocks because they are attached in long chains. It is also considered a “macronutrient,” meaning that you need relatively large amounts of it to stay healthy.

Why your body needs protein?

Here are five captivating reasons why you should take enough protein daily:

1. Protein is an important building block of bones, muscles, cartilage and skin. Your hair and nails are comprised mostly of protein. It also helps to build muscles.

2. Your body uses it to build new and repair damaged tissue.

3. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.

4. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals.

5. Protein plays an important role in hormone regulation, especially during the transformation and development of cells during puberty.

Why fish protein is important to have?

Mother Nature has provided us with a plethora of precious gifts. Fish is one of them. It is an important part of the food chain and is considered one of the healthiest forms of animal food. Rich in good fats, vitamins and minerals, Fish is known to be healthy for the heart and can ward off several lifestyle ailments if consumed regularly in moderation.

Fish, not just food but an Emotion for Bengalis

There is a popular phrase in Bengal is, “don’t trust that Bengali who doesn’t like to eat fish or its smell.”

Without a fair large piece of a fish in lunch and dinner Bengali don’t even think their days. It’s the most necessary item that Bengali people buy every day. Their love for the fish is something that only another Bengali understands. Bengalis craving for fish is the signature mark of Kolkata. There are many Bengalis who live in Foreign or outer from West Bengal are misses fish the most. I must say Bengalis are not eating fish they are romancing with fish. They cherish and relish both. That’s their culture and they proudly caring it.

Top 5 Best Indian Fishes Rich in Protein Which Are Available In Local Markets

As we mention before that fish is an essential item for Bengalis and its rich in protein is the best animal protein to intake. Here we highlight the top 5 best Indian fish which are rich in protein and easily available too.

Salmon fish

Salmon fish is a very popular fish with a handsome source of protein. It also contains several vitamins and minerals. It is very low in saturated fat and bursting in potassium and other nutrients. Salmon’s beauty lies in its omega3 which plays a vital role in one’s body. It has a quality to prevent heart problems, Alzheimer’s and other cognitive diseases. Salmon fish cook deliciously with garlic especially.

Katla (Indian Carp or Bengal Carp)

Katla is a very popular fish for its fabulous taste. It is widely found in the lakes and rivers of north India and Assam. It is rich in protein and vitamins. Its low calories are demanding features for fitness freaks. The traditional curry and ‘Katla Kalia’ is the most preferable dishes by all. Katla is also rich in omega 6 to omega 3.

Paplet or Pomfret

Pomfret fish is delicious indulges for every fish lover. It’s a seawater fish with a single bone. It is very low in fat and calories. It is enriched with protein which helps to reduce the risk of heart disease and helps to build a good muscle. It is also rich in omeg3 fatty acid which is a supplier of DHA, a brain development component. From grilled fish to plain curry there are a variety of dishes that can be made with paplet.


Hilsha is a seasonal fish which is astonishingly popular for its magical taste. People are waiting for its season to come. We called it “the king of all fish” not only in taste but also in the nutrition. It contains essential minerals and omega3 fatty acid. It maintains brain sharpness. Its protein-rich quality helps to reduce cardiovascular diseases. Ilish fry to Bhapa ilish, Sorshe Ilish and plain jhol ilish rock win every flavour.


People who love fish, rohu is a very common name for them. It is full of nutrients and minerals rich fish. Its eggs are also very delicious and eaten as well. It is vitamin and protein-rich which is very effective for all aged person. It also contains a handsome amount of omega3 fatty acid. You can make many dishes with it. But the plain curry is what most people like to eat. 

Fish NameProtein Content


When you think about protein-packed dinners, your mind probably goes straight to juicy lean chicken steak. But there’s a whole sea of nutrient-dense dinner option that many people overlook it.

The healthiest aquatic options are fatty fish—species high in omega-3 fatty acids and fat-soluble vitamin D. “These fatty acids are crucial for your body and brain to function supremely and are strongly linked to a reduced risk of many diseases, especially heart attack, stroke, and heart disease.” Aside from nutrition, you should also consider buying fish is a factor that influences not just the species’ sustainability but also its nutritional value.

Leave a Reply