Best Fish to Eat in India – The Ultimate Guide to Flavor!

India has loved marine animals such as fish, Shrimp, Oyster, Lobster, Crab, Eel, Squid, etc, and its culinary traditions for centuries.

For the coastal regions like Maharashtra, Bengal, Karnataka & Kerala, Indian fishes are not just the food, But their way of living.

No matter how you prefer it fried, curried, grilled, or steamed, India has a wide variety of fish to suit every palate.

In this article, we will discuss popular fresh water and saltwater fish (Wild fish), you can enjoy across the country.

All of them are great sources of vitamins and minerals like Vitamin A, Vitamin D, Calcium, Zinc, Iron, Selenium, etc.

So without further adieu, let’s get started!

Types of Fish in India

Depending upon which region you are currently in and the availability, Indian cuisine offers both freshwater and salt water fish.

The former is found in lakes, ponds, and rivers, while the latter is generally available in the sea or coastal regions.

Now let’s dive deep into the popular choice for each category.

A) Freshwater Fishes

1. Rohu

Rohu, which is a great source of Omega 3 fatty acids is highly demanded in Bengali and North Indian households, and for a reason!

This member of the carp family has a soft texture and mild flavor and pairs well with tomato curries, mustard gravies, or home-style fish fries.

In addition, it is versatile and affordable, making it widely consumed by people in the country.

Parameter	Details
Appearance	Silver-colored body with a slightly curved head; dark grayish top and silvery-white belly.
Average Weight	1–2.5 kg (common in markets); can grow up to 10–15 kg in ideal conditions.
Average Size	0.5–1 meter (50–100 cm) in length.
Nutritional Value (per 100g)	– Calories: ~97 kcal – Protein: ~17–20 g – Fat: ~1.5–3 g – Omega-3: ~0.3–0.5 g – Vitamins: B12, D – Minerals: Calcium, Phosphorus, Iron
Cost (India, 2025)	₹200–₹350 per kg (varies by region and market).

2. Katla (Indian Carp)

Another one that Bengali people love the most.

It is comparatively larger and richer in flavor than Rohu.

It is commonly used in traditional preparations like fish curry with a pointed gourd or in slow cooking with a combination of potatoes and spices.

People use its head for preparing savory dals and thalis.

Parameter	Details
Appearance	Broad head, upturned mouth, bluish-grey back with silvery-white underside.
Average Weight	2–3.5 kg (market size); can grow up to 15–20 kg in optimal conditions.
Average Size	0.6–1.2 meters (60–120 cm) in length.
Nutritional Value (per 100g)	– Calories: ~110 kcal – Rich Source of Protein: ~18–20 g – Fat: ~2–4 g – Omega-3: ~0.2–0.4 g – Vitamins: B12, A, D – Minerals: Calcium, Phosphorus, Zinc
Cost (India, 2025)	₹220–₹400 per kg (depending on region and freshness).

3. Basa (Catfish)

Basa, which is high in Omega 3 fatty acid has a smooth white flesh, boneless texture, and delicate taste making it extremely popular amongst fish lovers.

It can be pan-fried, grilled, or even used in continental-style dishes.

This is the reason many home cooks prefer it for their quick day meals or elegant dinner recipes.

Parameter	Details
Appearance	Smooth skin, white to pale flesh, no scales, long body with a broad head.
Average Weight	1–2.5 kg (typical market size); can grow up to 4–5 kg.
Average Size	0.4–1 meter (40–100 cm) in length.
Nutritional Value (per 100g)	– Calories: ~90–100 kcal – Protein: ~15–18 g – Fat: ~2–2.5 g – Omega-3: ~0.1–0.2 g – Vitamins: B12, D – Minerals: Selenium, Phosphorus
Cost (India, 2025)	₹150–₹250 per kg (cheaper than Rohu/Katla; varies by origin & quality).

4. Tilapia

Tilapia an excellent source of protein and essential nutrients is known to be commonly farmed and to have the ability to absorb the flavors well.

People use it to prepare various dishes like dry fries, masala fish, and even some fusion recipes.

Its soft flesh and quick cooking time make it a perfect choice for beginner cooks.

Parameter	Details
Appearance	Laterally compressed body, dark grey to blackish body with light underside; spiny dorsal fin.
Average Weight	0.5–1.5 kg (market size); can grow up to 2.5–3 kg
Average Size	20–40 cm (can reach up to 50 cm in ideal conditions).
Nutritional Value (per 100g)	– Calories: ~95–110 kcal – Protein: ~20–22 g – Fat: ~1.5–3 g – Omega-3: ~0.1–0.2 g – Vitamins: B12, Niacin, D – Minerals: Phosphorus, Selenium, Potassium
Cost (India, 2025)	₹100–₹180 per kg (budget-friendly and widely farmed).

5. Hilsa

Hilsa which can improve your heart health & brain health is very popular in states like West Bengal, Odisha, Assam, and Andhra Pradesh and is also referred to as llisa or pulasa.

It has got a distinct taste to it and has a fine bone structure.

It is typically steamed with mustard or cooked very slowly in mustard oil.

Compared to others, it might not be that easy to eat due to its tiny bones but still connoisseurs swear by its rich flavor.

Parameter	Details
Appearance	Shiny, silvery body; laterally compressed; pointed head; numerous small scales.
Average Weight	0.8–2 kg (market size); can grow up to 3–3.5 kg in the wild.
Average Size	30–60 cm in length; some can reach up to 70 cm.
Nutritional Value (per 100g)	– Calories: ~160–180 kcal – Protein: ~18–20 g – Fat: ~10–15 g (rich in healthy fats) – Omega-3: ~0.6–1 g – Vitamins: A, D, B12 – Minerals: Iron, Calcium, Phosphorus
Cost (India, 2025)	₹800–₹2,500 per kg (varies greatly by size, origin—especially Padma River Ilish).

B) Saltwater fishes

1. Rawas (Indian Salmon)

Rawas is one of the most loved in the country, thanks to smooth flesh, firm texture, and mild flavor.

It is a premium edible fish, mostly found in the estuarine regions and used in the preparation of curries, grills, and fried.

As it contains Essential fatty acids, it is a popular choice for high-end seafood restaurants and features many festive meals.

Parameter	Details
Appearance	Elongated body with shiny silver skin, firm pinkish-white flesh, smooth scales.
Average Weight	1–2.5 kg (market size); can grow up to 6–8 kg in natural habitats.
Average Size	40–100 cm in length.
Nutritional Value (per 100g)	– Calories: ~120–130 kcal – Protein: ~20–22 g- Fat: ~4–6 g – Omega-3: ~0.4–0.6 g – Vitamins: D, B12, A – Minerals: Phosphorus, Selenium, Potassium
Cost (India, 2025)	₹500–₹1,000 per kg (depends on source—wild-caught vs. farmed).

2. Surmai (Seer Fish / King Fish)

Surmai found in Indian ocean is most commonly consumed in western coastal India.

It has thick and meaty flesh, as a result, it does not get easily dissolved, Whether it’s Spicy Maharashtrian curry or crispy tawa fries.

Its fewer bones and bold taste make it a popular choice amongst seafood lovers preferring hearty meals.

Parameter	Details
Appearance	Long, torpedo-shaped body; dark grey back with silvery sides and belly; firm, boneless flesh.
Average Weight	2–5 kg (market size); can grow up to 20–45 kg in wild conditions.
Average Size	60–150 cm in length.
Nutritional Value (per 100g)	– Calories: ~150–170 kcal – Protein: ~21–24 g – Fat: ~5–8 g – Omega-3: ~0.5–0.8 g – Vitamins: A, D, B-complex – Minerals: Potassium, Selenium, Phosphorus
Cost (India, 2025)	₹700–₹1,800 per kg (varies by region, size, and whether it’s wild-caught).

3. Pomfret

Pomfret is priced high due to its white meat, flaky flesh and delicate taste.

It is adopted no matter which cooking style you prefer, Whether you cook it in Goan masala or pan fry it with garlic and lemon.

It is mostly used during festive occasions or special dinners.

Parameter	Details
Appearance	Flat, oval-shaped body; shiny silver or black skin; small mouth; minimal bones.
Average Weight	300 g – 1 kg (market size); can grow up to 2 kg.
Average Size	20–45 cm in length.
Nutritional Value (per 100g)	– Calories: ~120–130 kcal – Protein: ~18–20 g – Fat: ~4–5 g – Omega-3: ~0.4–0.6 g – Vitamins: B12, D, Niacin- Minerals: Calcium, Selenium, Phosphorus
Cost (India, 2025)	₹600–₹1,600 per kg (varies by type: Silver, Black, or Chinese Pomfret).

4. Bangda (Indian Mackerel)

A perfect option if you want to improve your Brain function, Cardiovascular health, and Blood pressure and taste a fish without breaking your banks.

It has a strong flavor and oily texture to it.

It is commonly available in the majority of the local fish markets and thalis.

Parameter	Details
Appearance	Slender, streamlined body; greenish-blue back with silver belly; prominent dark stripes on the upper body.
Average Weight	150–300 g (market size); can grow up to 500 g.
Average Size	20–30 cm in length.
Nutritional Value (per 100g)	– Calories: ~190–210 kcal – Protein: ~19–21 g – Fat: ~10–13 g (high in good fats) – Omega-3: ~1–1.5 g, Docosahexaenoic acid (DHA) – Vitamins: B12, D, A – Minerals: Selenium, Iodine, Phosphorus
Cost (India, 2025)	₹150–₹300 per kg (depending on freshness and size).

5. Rani (Pink Perch)

Rani is well known for its tender texture and sweet flavor in south India and western coastal regions.

As it is small in size and easy to cook, People prefer it as a go-to choice for deep frying or for preparing simple curry.

Parameter	Details
Appearance	Small, oval-bodied fish with pinkish-red scales and large eyes; firm, white flesh.
Average Weight	100–300 g (market size); rarely exceeds 500 g.
Average Size	15–25 cm in length.
Nutritional Value (per 100g)	– Calories: ~100–120 kcal – Protein: ~18–20 g – Fat: ~2–4 g – Omega-3: ~0.2–0.4 g – Vitamins: B12, D, A – Minerals: Calcium, Phosphorus, Selenium
Cost (India, 2025)	₹300–₹500 per kg (varies by region and season).

Final verdict on Indian fish varieties

It can be hard to choose a high-quality fish from such a wide array of options.

But you do not need to stress about it!

Being one of the best seafood restaurants in Bangalore, We will take care of the freshness and preparation.

We will be doing everything on your behalf, Whether it’s:

• Selection
• Cleaning 
• Cooking

So whether you prefer spicy fish fry in Bangalore or fish curry in Bangalore, we prepare mouthwatering dishes from the freshest catch.

By choosing us, You won’t have to bother ordering from outside anymore.

Just sit back, relax, and enjoy the home-cooked goodness.

Frequently Asked Questions