Best Freshwater and Saltwater Fish in India – A Comprehensive Guide

India’s diverse aquatic ecosystems offer a rich variety of fish species, both freshwater and saltwater, each contributing uniquely to the country’s culinary heritage. This guide highlights some of the best fish varieties found in Indian waters, their nutritional benefits, and popular regional recipes.

🐟 Top Freshwater Fish in India

1. Katla (Indian Carp)

Katla is a large freshwater fish predominantly found in the rivers and lakes of North India. Known for its mild flavor and tender white meat, it’s a staple in Bengali and North Indian cuisines. Rich in protein and essential fatty acids, Katla is often used in curries and fried preparations.

2. Rohu

Rohu is another member of the carp family, widely consumed across India. It has a slightly stronger flavor compared to Katla and is rich in omega-3 fatty acids and protein. Rohu is commonly used in traditional Bengali fish curries.

3. Mahseer

Mahseer is considered the king of freshwater game fish in India. Found in the fast-flowing rivers of the Himalayas, Mahseer is prized for its size and strength. Efforts are underway to conserve this species, with Himachal Pradesh’s Fisheries Department receiving the SKOCH Gold Award 2025 for its work in breeding the critically endangered Golden Mahseer.

4. Rani (Pink Perch)

Rani, or Pink Perch, is a small, lean fish with a mild taste, making it ideal for weight-conscious individuals. Its tender meat is used in various regional recipes across India.

🌊 Top Saltwater Fish in India

1. Surmai (Seer Fish / King Fish)

Surmai is a popular saltwater fish found along India’s western and southern coasts. Known for its firm texture and rich flavor, it’s a favorite in coastal cuisines. Surmai is rich in omega-3 fatty acids and protein. It’s often used in dishes like Mangalorean Fish Curry and Kerala-style Neymeen Pollichathu.

2. Rawas (Indian Salmon)

Rawas, or Indian Salmon, is a prized fish known for its mild flavor and healthy oil content enriched with Vitamin A, Vitamin D, and Omega-3 fatty acids. It’s commonly used in various regional dishes across India.

3. Bangda (Indian Mackerel)

Bangda is a small, oily fish rich in omega-3 fatty acids and protein. It’s commonly used in coastal cuisines, often prepared as a fry or in curries.

4. Pomfret

Pomfret is a delicate, mild-flavored fish with tender white meat. It’s a favorite in coastal regions and is often prepared in curries or grilled.

5. Hilsa

Hilsa is a popular fish variety in West Bengal, Andhra Pradesh, Odisha, and Assam. It contains tender meat that tastes incredibly delicious and is rich in omega-3 fatty acids and protein.

🍽️ Popular Regional Dishes

• Mangalorean Fish Curry: A spicy, coconut-based curry featuring Surmai, typical of coastal Karnataka.
• Neymeen Pollichathu: A Kerala-style preparation where Surmai is marinated with spices, wrapped in banana leaves, and grilled.
• Bengali Fish Curry: A traditional curry made with Rohu or Katla, flavored with mustard oil and spices.
• Goan Fish Curry: A tangy, coconut-based curry made with fish like Rawas or Pomfret, flavored with tamarind and kokum.

🥗 Nutritional Benefits

Fish is a rich source of high-quality protein, omega-3 fatty acids, vitamins, and minerals. Regular consumption of fish can contribute to heart health, improved brain function, and overall well-being. Opting for a variety of fish ensures a balanced intake of essential nutrients.

🛒 Where to Buy Fresh Fish

Fresh fish can be purchased from local fish markets, supermarkets, or online platforms specializing in seafood. Ensure that the fish is fresh, with clear eyes, firm flesh, and a clean, ocean-like smell.