Here’s a fact most people miss: not all fats are bad. Some are essential for your body to function well, especially omega-3 fatty acids. And guess what? Some fatty fish in India are packed with them. Yes! India’s local waters are full of fish rich in these healthy fats. And the best part? They taste amazing.
Most of us already eat fish for protein. However, if you have been skipping fatty varieties, you might be missing out on benefits like a healthier heart, sharper brain, and even better moods. So, which fatty fish should you be adding to your plate? Let us break it down.
Popular Fatty Fish in India
Thanks to India’s long coastline and waterbodies, we have access to a range of fresh, local fish. Here are some of the top fatty fish you will find in Indian kitchens:
Hilsa
If you have ever been to Bengal, you’ve probably heard of Hilsa. It’s a seasonal favourite. However, beyond its taste, it is also one of the richest sources of omega-3 fatty acids in Indian waters.
Hilsa contains high levels of EPA and DHA, two types of omega-3s your body needs but can not make on its own. These fats help lower inflammation, keep your heart healthy, and support brain function. A simple mustard Hilsa curry can be as healing as it is delicious.
Sardine
Don’t let their size fool you! These tiny fish are packed with nutrition. Indian sardines are a coastal favourite, especially in Kerala and along the western coast. Studies show they are one of the best local sources of EPA and DHA. They are also rich in vitamin D, which helps improve your bone health. Their bold flavour holds up well in spicy coastal dishes.
Catla
Catla is one of the most popular freshwater fish in India. You will find it on dinner tables across eastern and central regions. It is easy to cook, widely available, and pairs well with traditional Indian flavours.
Nutritionally, Catla offers more than just protein. Its fat profile stands out. Among the freshwater species studied, Catla had the highest omega-3 to omega-6 ratio. It is a great pick if you are looking for a local, nutritious fish to add to your diet.
Rohu
Rohu is a freshwater staple in many Indian households. It is especially loved in Bengali, Odia, and Bihari kitchens. If you have ever had a simple fish curry with mustard or tomato gravy, chances are it was made with Rohu.
Nutritionally, it offers a decent protein punch, about 9.53%. But that’s not all. Rohu also contains a healthy mix of fats, including omega-3. This helps support brain health and nervous system function.
Indian Mackerel
Locally known as Bangda, Indian mackerel is a staple in many coastal homes. It is oily, flavorful, and one of the best local sources of omega-3s. This fish is loaded with EPA and DHA and is also a good source of vitamin B12 and selenium. Mackerel is often pan-fried with masalas or steamed in banana leaves with mustard or coconut paste.
Rawas
Rawas, also known as Indian salmon, is mainly found along India’s western coast. It is a favourite in many homes thanks to its soft texture, mild flavour, and strong nutritional profile. This fish is rich in omega-3 fatty acids, which help keep your heart, brain, and joints healthy. It is great for grilling, baking, or pan-searing with light spices and herbs.
Not sure how to start eating more fatty fish? Don’t worry! Small changes can go a long way. Here are some easy and tasty ways to include them in your meals.
Tips To Add Fatty Fish to Your Diet
- Start small. Just one or two servings a week can make a real difference to your health. Over time, it becomes an easy habit.
- Stick to basic cooking methods like grilling, baking, or lightly pan-frying. These keep the fish healthy without overpowering it with oil or spice.
- Use recipes you already enjoy. Local, familiar flavours make it easier for everyone at home to eat better.
- Go for fresh fish when you can. It tastes better and usually has more nutrients than frozen or packaged options.
- Store it properly. If not cooking right away, keep it in the fridge for up to two days, or freeze it and defrost in the fridge before using.
Final Thoughts
If you have been focusing only on protein or vitamins, it is time to give healthy fats the attention they deserve. Fatty fish in India offer the perfect balance. They are tasty, affordable, and packed with heart- and brain-friendly omega-3s.
And the best part? There is no shortage of options, and these fish fit beautifully into everyday Indian meals. Whether you are working on your overall wellness or just looking to eat healthier, adding fatty fish to your diet is the ideal choice. It is a small step that brings big health benefits, one delicious bite at a time.