InformationalRoop chand fish (Roopchand): Nutrition, Benefits, Recipes

Roop chand fish (Roopchand): Nutrition, Benefits, Recipes


Seafood is prevalent among people in which fish has a significant share. Fish has a high nutritional value and is available to most people based on its price and abundance. One of the most consumed fish is Roopchand fish (also known as Chinese Pomfret). Read the article below to learn about nutrition, recipe, and other most asked information about roopchand fish.


Roop Chand fish

Roopchand fish in Tamil

According to Google Translate, in the Tamil language, roopchand fish is translated to ரூப்சந்த் மீன், it’s pronunciation is “Rūpcant mīṉ.” Fish is translated to மீன்.


Roopchand fish in Telugu

Due to Google Translate, in the Telugu language, roopchand fish is translated to రూప్‌చంద్ చేప, it’s pronunciation is “Rūp‌cand cēpa.”

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Roopchand fish nutrition

Roopchand fish is among the primarily consumed fish worldwide; Target markets for this fish include the most populous countries in the world, including India and China.

By having information about the nutrition of the roopchand fish, you will discover its benefits and choose to eat it or not.

Roopchand fish is high in nutrition. It doesn’t have too many calories. Although it depends on your way of cooking and ingredients so that people can consider it as a less calorie fish compare with other fish.

It has a high amount of Omega-3. The richest source of Omega-3 is fish. It has Vitamin D and proteins, too. These two are significant nutrition for the body. Roopchand fish carries iron and magnesium, too.
To place these nutrition in your diet with plates of seafood, you can choose roopchand fish.

Why nutrition are Important for our body

Roopchand fish benefits

Roopchand fish is one of the high-consumption and common fish between locals. People cook and serve them with several ways to eat. Knowing its benefits will help choose roopchand fish as a meal.

Roopchand fish is fatty fish; means contain a high amount of Omega-3 polyunsaturated fatty acids. Omega-3 is essential for improving the function of the body, especially the brain. In addition, omega-3 is involved in lowering cholesterol, which reduces heart disease.

Fatty fish like roopchand fish are also high in Vitamin D and protein. Just a tiny amount of foods provide Vitamin D; this vitamin mostly comes from the sun’s exposure to the body. However, roopchand fish is one of few food sources which contains Vitamin D.

Protein is one of the essential nutrition for the body. It plays a specific role in building blocks of bones, muscles, cartilage, and skin. It’s effective in repairing tissues; it helps better digestion by making enzymes, and hormone regulations are also associated with proteins.

Roopchand fish also contains minerals like iron and magnesium. Magnesium maintains and improves enzyme function, so it indirectly affects digestive system activities, too. Iron is one of the essential ingredients for hematopoiesis (making blood cells.)

Does roopchand fish have bones

Most seawater fish have one single bone that other tiny bones of the skeleton match with the main one. When you remove it carefully from rare fish, other bones got removed in most cases, too.

Roopchand fish, which is known as Chinese Pomfret fish, is also a seawater fish. It has a flattened body with a deeply forked tail. As similar to other seawater fish, they have skeletons and bones. While cleaning your fresh roopchand fish, find its most prominent bone, which has been placed middle and top of its body, shape along with the head to its tail. Remove it carefully to remove other matched bones in the roopchand fish body at the same time.

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Roopchand fish recipe

Fish is the most favorable seafood. Chef’s and also people use different ways of cooking to serve this meal. Fish fry is most known. It is delicious, crispy, and spicy fish which can be a great appetizer or a side dish in the feed.

It can be served with a simple vegetable salad or sliced onion, in addition, to various types of rice, too.

Except for a few fish, all of them are cooked with similar recipes; they can just have some differences in cook time or prep time. Here we suggest two simple recipes for cooking roopchand fish.

First of all, you should know how to clean your roopchand fish. If you have not bought cleaned and packaged fish, follow the steps below:

  1.  Cut the tail and fins
  2. Cut and open the roopchand fish just below where you cut the fins to remove guts
  3. Slice fish into pieces or left it as it is. It depends on your choice
  4. Wash the fish with the mix of cold water and salt until water runs clear

Now your fish is ready to cook. You can read the two recipes below and choose each of them due to its ingredients or other factors.

Recipe number 1


  1. 4 pcs of roopchand fish
  2. Tumeric powder 1/4 tsp
  3. Red chili powder 1/2 tsp
  4. Salt
  5. Onion
  6. Tomato
  7. Coriander leaves (chopped)
  8. Lemon juice
  9. Water
  10. Oil


1. Mix salt, red chili powder, and turmeric powder and add some lemon juice. You can taste the marinade and adjust any of the ingredients if needed. Marinate roopchand fish with this marinade.

2. Choose a suitable size of the pan due to your fish/fish pcs size. Add oil to a pan; add marinated fish to the pan whenever the oil becomes hot enough. Fry them from both sides until the fish becomes golden brown. Don’t forget to avoid frying too much in high heat. It will cause taste loss.

3. When you finished frying all of them, put fried roopchand fish aside.

4. Slice onion, then in the same pan, saute them until golden brown. Add a mixture of water+salt+turmeric powder+red chili powder as required. Fry this mixture at medium heat for just some minutes.

5. Slice tomato and add them to the pan; then, cook all ingredients together to form the gravy. You can add a little bit of water if needed. Don’t forget to taste the mixture and make sure that its ingredients are balanced.

6. Now, you can put fried fish into the gravy and close the lid, let the fish cook for 5 to 10 minutes at medium heat, and serve it. You can sprinkle coriander on top of the fish in the pan to make it taste more delicious.

7. Serve it hot. You can make your favorite vegetable salad or cook some rice and enjoy the fried roopchand fish.


Recipe number 2


  1. . 4 pieces of roopchand fish
  2. Red chili powder 2 tsp
  3. Tumeric powder 1 tsp
  4. Coriander powder 1 tsp
  5. Garam masala powder 1 tsp
  6. Salt 1 tsp
  7. Garlic paste
  8. 1 lemon
  9. Ginger (up to your choice)
  10. Fry flour
  11. Oil


1. In this recipe, roopchand fish need marination two times. To make the first marinade, mix garlic paste, ginger (up to your choice), lemon juice, salt, garam masala, turmeric powder, and red chili powder. Taste this marinade and add any of the ingredients if needed.

2. Marinate the roopchand fish as well with this marinade and put them aside for 10-15 minutes.

3. Add fry flour, coriander powder, and a little bit of salt to a plate. Now mix them well to make a second marinade. Taste it and adjust salt if needed.

4. Coat your roopchand fish on both sides with a second marinade and put them aside on a plate.

5. Leave these marinated fish for 15 to 20 minutes. This time will let the dry flour become moist and cling well to the roopchand fish.

6. If you want to get Tawa fried roopchand fish, add some oil in a hot pan and fry fish on both sides. Be careful about flipping the pieces because they may break.

7. If you want shallow fried roopchand fish, choose a small deep pan to consume less oil. Add oil as needed to your pan and fry them till golden. This time, you must be careful about flipping, too, because of the same reason.

8. Garnish and serve your prepared roopchand fish, add some coriander leaves to make your dish a better look and taste good.

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Is roopchand fish good for health?

Roopchand fish is cheaper than other fish, and people can quickly provide them from markets or online product shops and other wheres. Due to its cheapness and abundance in the market, the question arises whether Roop chand fish is good for health or not.

Its nutrients determine the nutritional value of each food. Also, based on the nutrients in the food, the person will decide to consume it. Depending on their dietary needs, each person may or may not consider roop chand fish healthy for their body. So, in general, it depends on your choice.

Roopchand fish has a low scale of fat and calories, so if you are a person who wants to lose weight, it is a good fish choice for your diet. Roopchand fish also reduces the risk of heart problems and control blood pressure by balancing cholesterol. Omega-3 fatty acids cause to lowering cholesterol.

Roopchand fish is one of the rare food sources of vitamin D, most of the required Vitamin D of the body got supplied by the sun, but roopchand fish has it. It also boosts the immune system because it doesn’t contain much fat.

According to most consumers of this fish, it tastes good, and the meat has good quality.
Roopchand fish is among the fatty fishes such as salmon, tilapia, tuna, etc. Heavy fish store oil in their body tissues which is rich in Omega-3 fatty acids. Fatty fish also is known as a suitable choice for weight loss diets.

Now, according to your diet and your required nutrition, you can consider roopchand fish as a good fish for your body health or not. However, in general, it’s rich nutrition and high consumption of fish.


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