Best Fish Varieties to Eat in India – Healthy, Tasty Choices Explained

India has loved marine animals such as fish, shrimp, oyster, lobster, crab, eel, squid – along with its rich 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.

And that is because they are packed with vitamins and minerals, known to boost heart, brain, bone health & immune function.

This makes them a perfect option for children and adults who prioritize fish consumption for better nutrition.

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

In this article, we will discuss popular fresh water and saltwater fish (Wild fish) you can enjoy as part of your healthy diet across the country.

So without further ado, 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 best freshwater fish are found in lakes, ponds, and rivers. Some of the famous ones are:

• Rui
• Katla 
• Basa 
• Tilapia
• Ilish

While the Saltwater ones are generally available in the sea or coastal regions, some of the best sea fish are:

• Rawas
• Seer Fish
• Pamphlet
• Indian Mackerel

Now, let’s dive deep into the popular choices in each category, highlighting the best fish in India and their health benefits.

Quick Highlights – Health, Taste & Budget

The table below will provide you with a glance at fish according to nutrition, flavor, and affordability.

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 lean protein-rich fish, a 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.

• Nutritional Value: Rich source of protein, good fats, and essential vitamins
• Mercury Level: Low
• Cooking Methods: Curry, pan-fry, shallow fry, or steam
• State It’s Popular In: West Bengal, Bihar, Uttar Pradesh, Odisha; soft, mild-flavored, and versatile for various dishes
• Cost ( 2025) : ₹800–₹2,500 per kg

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.

• Nutritional Value: High-quality protein, good fats for immunity, vitamin A for vision, calcium and phosphorus for strong bones
• Mercury Level: Low
• Cooking Methods: Curry, deep-fry, shallow fry, or steam
• State It’s Popular In: West Bengal, Bihar, Assam, Odisha; soft and meaty, ideal for traditional curries
• Cost (2025): ₹220–₹400 per kg

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.

• Nutritional Value: Low-fat protein source, omega-3s for brain function, essential amino acids for body repair
• Mercury Level: Low
• Cooking Methods: Fry, curry, bake, or grill
• State It’s Popular In: Kerala, Karnataka, Andhra Pradesh, West Bengal; mild-flavored and versatile for various dishes
•  Cost (2025): ₹150–₹250 per kg

4. Tilapia

Tilapia is rich in protein and essential nutrients, is commonly farmed, and has the ability to absorb flavors well.

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

Its lean protein, soft flesh, and quick cooking time make it a perfect choice for beginner cooks & weight-conscious people.

• Nutritional Value: High in protein and low in calories, vitamin B12 for nerve and blood health, selenium and potassium for metabolism
• Mercury Level: Low
• Cooking Methods: Fry, curry, bake, or grill
• State It’s Popular In: Kerala, Karnataka, Andhra Pradesh, West Bengal
• Cost (2025): ₹100–₹180 per kg

5. Hilsa

Hilsa, which can improve your heart health, brain health & boost bone development, 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.

• Nutritional Value: Rich omega-3s for brain and heart, vitamin D and calcium for bone strength, antioxidants that boost overall wellness
• Mercury Level: Moderate
• Cooking Methods: Steamed, curry, or lightly fried
• State It’s Popular In: West Bengal, Assam, Odisha; oily, flavorful, and considered a delicacy in traditional dishes
• Cost (2025): ₹800–₹2,500 per kg

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 amino acids, it is a popular choice for high-end seafood restaurants and features many festive meals.

• Nutritional Value: Omega-3 and omega-6 fatty acids, vitamin B6 and B12 for healthy blood cells, protein for muscle recovery
• Mercury Level: Moderate
• Cooking Methods: Grilled, tandoori, curry, baked or shallow fry
• State It’s Popular In: Maharashtra, Kerala, Karnataka, Goa; firm, meaty texture ideal for grilling
• Cost (2025): ₹500–₹1000 per kg

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.

•  Nutritional Value: Anti-inflammatory omega-3s, protein for strength and repair, phosphorus and selenium for metabolism and immunity
• Mercury Level: Moderate
• Cooking Methods: Grilled, tandoori, curry, or shallow fry
• State It’s Popular In: Maharashtra, Kerala, Karnataka, Goa; firm, meaty texture perfect for grilling
• Cost (2025): ₹700–₹1800 per kg

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.

• Nutritional Value: Easy-to-digest protein, healthy fats for heart support, B-vitamins and iron for better circulation
• Mercury Level: Low
• Cooking Methods: Curry, shallow fry, tandoori, or steamed
• State It’s Popular In: Maharashtra, Kerala, Goa, West Bengal; soft, delicate, and flavorful, ideal for traditional seafood dishes
• Cost (2025): ₹600–₹1600 per kg

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.

• Nutritional Value: High omega-3 density, vitamin E for skin and cell protection, iodine for thyroid health, protein for stamina
• Mercury Level: Moderate
• Cooking Methods: Curry, shallow fry, tandoori, or grilled
• State It’s Popular In: Maharashtra, Kerala, Goa, Karnataka; oily, flavorful, and commonly used in coastal dishes
• Cost (2025): ₹150–₹300 per kg

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.

• Nutritional Value: Low-fat protein, minerals like magnesium, zinc and phosphorus for muscle and bone health, immunity-boosting vitamins
• Mercury Level: Low
• Cooking Methods: Curry, shallow fry, or steamed
• State It’s Popular In: Kerala, Tamil Nadu, Karnataka; soft, delicate, and flavorful, ideal for coastal dishes
• Cost (2025): ₹300–₹500 per kg

Freshwater vs Saltwater Fish – Which Is Better for Health?

🟢 Freshwater – If you want to enjoy something mild, affordable, and easily available.
🟢 Saltwater – Good option for health-conscious people as these fish have more omega-3, are better for health, but have slightly higher mercury levels.

How to pick fresh & safe fish every time?

✔️ Should have clear eyes, skin should be shiny, and flesh should be firm.
✔️ Strong or foul odor instead of a mild sea smell is a red flag.
✔️ Should have red or pink gills.
✔️ Scales and skin should cling tightly.
✔️ Flesh should bounce back after you press it.
✔️ Opt for the ones stored on ice and not water.
✔️ Avoid ones that have too many ice crystals, as it is a sign of old stock.

Final verdict on Indian fish varieties

It can be hard to choose a high-quality fresh 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:

• Buy fish online from our trusted sources
• Cleaning 
• Cooking

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

By choosing our home food delivery in Bangalore, You won’t have to bother ordering from outside anymore.

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

Frequently Asked Questions