Only a few can rival Rawas fish, popularly known as Indian Salmon globally, when it comes to nutrient-rich and flavorful seafood options, making them one of the best fish to eat in India.
Rawas, a popular alternative to salmon in India markets, is one of those versatile fish that not only boasts a rich, mild flavour but also essential nutrients to support various aspects of health.
When it comes to the benefits, Rawas Fish stands out for its impressive nutritional profile and overall wellness advantages.
Power-packed with vitamins and minerals such as vitamin A, vitamin D, Selenium, and being one of the best fish rich in omega-3 fatty acids, it offers various perks for your body and mind.
Let’s explore each of them and see why it makes a top choice for healthy living.
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A Quick Glance
| Factor | Rawas |
| Protein | High |
| Omega-3 | High |
| Fat | Moderate (Healthy Fats) |
| Bones | Few, easy to remove |
| Digestibility | Easy |
| Mercury | Low to Moderate |
| Suitable for | Kids, elders, pregnant women (fully cooked) |
Top 10 Benefits of Eating Rawas Fish
Rich in Omega-3 Fatty Acids
This fish is high in omega-3 fatty acids, which are important for your brain and heart health.
It can decrease inflammation, reduce the risk of stroke, and provide a shield against atherosclerosis (hardening of the arteries).
Regular inclusion of this fatty fish in a diet may help reduce the risk of cardiovascular diseases, including hypertension, and cancer.
Aids in Weight Loss
Are you aiming for weight loss? Including it in your food plan can be extremely beneficial.
As it is low in fat, it can be a healthy alternative to high-fat meat and a good source of lean protein, making it a top Indian fish with high protein ideal for fitness enthusiasts.
It will regulate your metabolism and keep your appetite in check, helping in weight management and maintaining a healthy weight.
In addition, it is a top source of protein content, which will promote satiety and support muscle mass & muscle retention.
Supports Brain Health, Memory & Mental Health
It will boost your cognitive function, memory, eye health, and your overall health.
It can reduce the impacts of aging on your nervous system and also work as an antidepressant, alleviating symptoms of anxiety and depression.
You can improve your brain function and memory retention by consuming It regularly, or at least 2 servings of fish per week.
Promotes Healthy Bones
It is a great source of Vitamin D, which is required to absorb calcium.
Adequate vitamin D intake supports bone strength and may help reduce the risk of conditions like osteoporosis and bone fractures, including hip fractures.
If you are amongst those who are constantly worried about their bone health, adding it to your diet can help significantly.
You can maintain strong bones throughout your life.
Improves Heart Health
As it is a good source of potassium, it can help in reducing the risk of heart disease.
It is known to reduce systemic inflammation and blood pressure, which may decrease the risk of developing a condition called atherosclerosis, leading to heart attacks.
In addition, it can improve good cholesterol (HDL) levels and overall heart health, while also supporting better blood sugar control in people with type 2 diabetes.
Enhances Skin Health
It has numerous advantages for your skin as well.
It helps to retain your moisture and combat skin dryness.
You can improve your skin cell turnover and skin texture, and slow down premature aging.
It is beneficial for both, avoiding sun damage and maintaining glowing skin.
Reduces the Risk of Cancer
Research shows that regular fish consumption may help reduce the risk of certain types of neoplasm, including colon and breast cancer.
It have anti-inflammatory properties that reduce the impact of radicals (chemicals) in the body.
This will not only protect your cells from getting damaged, but it might also help reduce the risk of mutations leading to cancer.
Beneficial for Pregnancy
A must-have for expecting mothers!
It has the nutrients required for the development of the baby’s nervous system.
It supports healthy brain growth and may potentially help reduce the risk of complications in infants.
Supports Joint Health
Get relief from joint pains and conditions like arthritis.
It can reduce joint inflammation and contribute to better joint health.
It can provide relief from serious conditions like rheumatoid arthritis by providing flexibility and reducing pain or stiffness.
Boosts Immunity
It plays a big part in boosting your immunity.
It will regulate your hormones, promote blood cell production, and make your body capable of fighting various kinds of infection.
You can stay away from common illnesses and support your overall wellness.
Rawas nutrition facts
The table below provides info for a 3.5-ounce (100-gram) serving.
- Calories: 128 kcal
- Protein: 20 g
- Total Fat: 5 g
- Saturated Fat: 1.1 g
- Monounsaturated Fat: 1.8 g
- Polyunsaturated Fat: 1.4 g
- Cholesterol: 55 mg
- Omega-3 Fatty Acids: 0.8 g
- Sodium: 65 mg
- Potassium: 350 mg
- Calcium: 15 mg
- Iron: 0.8 mg
- Selenium: 32 µg
- Vitamin A: 40 µg
- Vitamin D: 5 µg
- Vitamin B12: 3.2 µg
Rawas Fish vs Salmon: Key Differences You Should Know
| Features | Rawas | Salmon |
| ➝ Scientific Family | Polynemidae | Salmonidae |
| ➝ Popular Species | Eleutheronema tetradactylum | Salmo salar, Oncorhynchus spp. |
| ➝ Natural Habitat | India’s coastal waters & estuaries | Cold Atlantic & Pacific oceans |
| ➝ Mercury Levels | Generally low to moderate | Low (wild), moderate (farmed) |
| ➝ Taste & Texture | Mild flavor, firm flesh | Rich flavor, buttery texture |
| ➝ Availability in India | Widely available & affordable | Mostly imported, premium-priced |
| ➝ Best cooking methods | Grilling, pan-frying, shallow fry, tawa fry, curry, steaming | Grilling, baking, pan-searing, steaming, poaching |
| ➝ Best For | Daily consumption, Indian cooking | Heart & brain health, global cuisine |
Some of the risks of eating Rawas
While it is nutritious, eating fish, irrespective of the variety, can pose some risks. Farmed fish are known to have high levels of antibiotics and pollutants such as polychlorinated biphenyls (PCBs) and dioxin. Eating raw fish can make you susceptible to bacteria, parasites, and foodborne illness. To avoid it, cook it thoroughly and source it from a reputable supplier.
Buying, preparing and storing tips
Buying:
→ It’s eyes should be clear, bright and not bulging.
→ Gills should be red or pink and not brown or dull.
→ It should smell mild and oceanic, and avoid those smelling sour or ammonia-like.
→ Flesh should be firm and spring back after being pressed.
→ Skin should appear shiny and moist instead of dry or discoloured.
→ If you love steaks, prefer thick and evenly cut ones, as it has better texture and retain nutrients better.
→ If you prefer fillets, avoid packages with excess liquids and dry edges.
Preparing:
→ Instead of soaking, rinse under cold running water.
→ Ensure to pat dry before cooking, as it will help maintain its texture.
→ Marinate not more than 15-20 minutes, as it can turn acidic.
→ Cook until the flesh turns opaque and flakes easily. Avoid over-cooking as it can turn the flesh rubbery.
→ Rawas contains natural healthy fats, so use minimal oil.
Storing
→ Refrigerate immediately after purchase at around 0–4°C and consume within 1-2 days.
→ If you wish to store it for a longer duration (3-6 months), store it around −18°C.
→ Before freezing, wrap it using cling film or a vacuum-seal.
→ Store in meal-sized portions to avoid repeated thawing.
→ Thaw in the refrigerator and never at room temperature.
→ Once you thaw them, avoid refreezing.
From Ocean to the Table: Taste Rawas in Our Dishes
If you are craving this fish but don’t know where to start, don’t worry, as our daily food delivery in Bangalore has got you covered!
Being one of the best sea food restaurants in Bangalore, we will be taking care of everything, from sourcing the fresh ones to preparing its mouth-watering dishes.
Order our fish curry in Bengaluru or fish fry in Bengaluru or even both & indulge yourself in a hassle-free seafood experience.
You just have to sit back and enjoy the freshness in your comfort.
Frequently Asked Questions
Is Rawas good for health?
Rawas is rich in proteins and contains omega-3 fatty acids, which is good for your health.
Is it okay to eat rawas every day?
Yes. You can consume it every day in moderate portions. Experts suggest having them 2-3 times a week.
Is rawas the same as Salmon?
No. Both are completely different species. The former is found on the western coast of India in rivers, ponds, etc while the latter in Atlantic or Pacific Ocean.
Is there vitamin B12 in Rawas?
Yes, it does contain vitamin B12.
Also Read About:
References:
https://health.clevelandclinic.org
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
https://pubmed.ncbi.nlm.nih.gov/15259529
https://pmc.ncbi.nlm.nih.gov/articles/PMC9160354/
