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, Indian salmon 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 benefits for your body and mind.
Let’s explore each of the benefits and see why it makes a top choice for healthy living.
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📑Table Of Contents
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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 Indian Salmon Fish (Rawas)
Rich in Omega-3 Fatty Acids
Rawas is high in omega-3 fatty acids, which are important for your brain and heart health.
This fish 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 rawas in your food plan can be extremely beneficial.
As rawas 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, rawas is a top source of protein content, which will promote satiety and support muscle mass & muscle retention.
Supports Brain Health, Memory & Mental Health
Rawas 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 rawas regularly, or at least 2 servings of fish per week.
Promotes Healthy Bones
Rawas 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 rawas to your diet can help significantly.
You can maintain strong bones throughout your life.
Heart Health Benefits
This is one of the most important benefits.
As rawas 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
Rawas 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.
Rawas has 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.
Benefits for Pregnancy
A must-have for expecting mothers!
Rawas 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.
Rawas 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
Rawas 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 Vs. Other Indian Fishes
| Fish | Protein | Omega-3 | Bone Content | Taste | Best For |
| Rawas | High (~20–22g/100g) | High | Low (few, large bones) | Rich, slightly oily | Heart health, muscle growth |
| Rohu | Moderate (~17–18g/100g) | Moderate | High (many small bones) | Mild, slightly sweet | Daily consumption, budget-friendly meals |
| Katla | Moderate (~18g/100g) | Moderate | High (many bones) | Fatty, strong flavor | Weight Management, energy-rich diets |
| Pomfret | High (~19–21g/100g) | Moderate to High | Low (very few bones) | Delicate, mildly sweet | Easy digestion, premium seafood lovers |
| Surmai | High (~20–22g/100g) | High | Low (firm, single bone structure) | Firm, meaty, rich | Fitness diets, grilling |
Why is Rawas Called Indian Salmon?
Rawas is often compared to Atlantic Salmon for a reason. They both share a similar nutritional profile. Both are rich in omega-3 fatty acids, protein, and essential vitamins. Salmon is generally imported and costly, whereas Rawas is locally available and affordable, which is the chief reason for its popularity in India.
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 rawas thoroughly and source it from a reputable supplier.
Buying, preparing, storing & cooking 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.
Cooking
→ If possible, grill or bake as it preserves omega-3 fatty acids and enhances natural flavour.
→ Steam with light spices. This will retain nutrients as well as avoid adding extra fats.
→ Pan-sear using minimal oil, for example, olive oil, to balance the taste and maximise its benefits.
→ Avoid deep frying as it can add unnecessary calories and unhealthy fats.
→ Try not to overcook, as it can lose its nutrients and get dry.
→ Pair it with healthy items such as brown rice, quinoa, or sautéed vegetables for a complete meal.
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:
- Catla nutrition profile
- Rohu nutritional value
- Pomfret nutrition guide
- Basa nutrition facts
- Surmai protein and nutrient profile
- Rani seafood nutrition
- Tilapia nutrition overview
- Hilsa omega-3 and nutrition
- Bangda nutritional value
- Sardine nutrition profile
- Tuna nutrition profile
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/
