Seafood has always been celebrated not just for its taste but also for its incredible nutritional value. From Sunday lunches to festive feasts, fish and shellfish play a central role in many Indian homes. Among the wide range of choices, pomfret, anjal (seerfish), crab, and prawns stand out as favorites in coastal and urban kitchens alike. Beyond their flavor, they are also packed with vital nutrients that support heart health, muscle strength, immunity, and even skin wellness.

If you’re curious about the health benefits of seafood, let’s take a closer look at what makes these four varieties so special and how to enjoy them in the most nourishing way.

1. Pomfret – The Heart-Friendly Choice

When people think of a light, tasty, and wholesome fish, pomfret often tops the list.

• Health Benefits Pomfret is loaded with omega-3 fatty acids, which are known for supporting cardiovascular health and maintaining healthy cholesterol levels. Regular consumption may also improve brain function and reduce inflammation.
• Nutritional Value Pomfret provides lean protein with very little saturated fat, making it perfect for those looking to eat healthy without compromising on flavor. It is also a good source of vitamin D and B12.
• Best Ways to Prepare To get maximum benefit, pomfret is best enjoyed steamed, grilled, or lightly pan-fried with minimal oil. A simple preparation with turmeric, salt, and lemon enhances its natural taste while keeping it heart-healthy. In coastal Karnataka homes, pomfret rava fry or pomfret curry with coconut milk is often served during family meals. These local touches make the fish both nourishing and comforting.

2. Anjal (Seerfish) – The Powerhouse of Protein

Anjal, or seerfish, is often considered the king of fish in Bangalore markets. Its firm texture and versatile flavor make it a regular feature on dining tables.

• Health Benefits Rich in protein, anjal supports muscle development and repair, which makes it an excellent choice for fitness enthusiasts and growing children. It also contains phosphorus, which is vital for healthy bones and teeth.
• Nutritional Value Anjal offers a lean source of protein, iron, and essential minerals. Unlike heavier red meats, it is easier to digest, making it suitable for regular meals.
• Best Ways to Prepare To preserve its nutritional value, anjal is often prepared as a tawa fry with mild spices or cooked in a tamarind-based curry. Both methods allow the natural richness of the fish to shine while providing a wholesome meal. Many families in Bangalore consider anjal curry a must-have for Sunday lunch, making it a star of coastal cuisine.

3. Crab – Packed with Minerals and Immunity Boosters

Crab is one of those seafood options that people either crave or shy away from, but its health benefits are worth noticing.

• Health Benefits Crab meat is exceptionally rich in zinc and selenium, both of which play an important role in boosting immunity and promoting cell repair. Selenium also supports thyroid function, while zinc helps maintain a strong immune system.
• Nutritional Value Low in fat and calories, crab is also a rich source of vitamin B12, folate, and omega-3 fatty acids. This combination supports energy levels, nerve health, and heart function.
• Best Ways to Prepare For maximum nutrition, crab soup is a great option, offering warmth, flavor, and immunity support. Another popular style is pepper crab, which combines spice with comfort. Coastal Karnataka’s nati-style crab sukka is also a local favorite, balancing flavor with nourishment.

4. Prawns – Light, Tasty, and Great for Skin

Prawns are one of the most versatile seafood options, loved for their mild sweetness and quick cooking time.

• Health Benefits Prawns are rich in antioxidants like astaxanthin, which is known for its skin-protective and anti-aging properties. They also contain iodine, which supports thyroid health, and omega-3 fatty acids that are good for the heart.
• Nutritional Value Low in calories and high in lean protein, prawns make for an excellent option for those managing weight or looking for a protein-packed diet.
• Best Ways to Prepare Steamed prawns with garlic and ginger preserve the antioxidants and add a refreshing flavor. Prawns ghee roast, a Mangalorean specialty, offers a spicier take while still being rich in nutrients. For lighter meals, prawn salads or stir-fries are easy, quick, and healthy.

Nutritional Values of Pomfret, Anjal, Crab, and Prawns (per 100g)

Seafood	Calories	Protein	Fat	Omega-3 (approx.)	Key Minerals
Pomfret	~90 kcal	18g	1.5g	High	Vitamin D, B12
Anjal (Seerfish)	~105 kcal	20g	2g	Moderate	Phosphorus, Iron
Crab	~95 kcal	19g	1g	High	Zinc, Selenium, Folate
Prawns	~85 kcal	19g	0.9g	Moderate	Iodine, Astaxanthin

This table makes it easy to see that all four seafood options are low-calorie, high-protein, and rich in essential nutrients—a winning combination for health-conscious eaters.

Cooking and Health Tips

The way seafood is cooked has a big impact on how much nutrition you get from it. A few simple tips:

• Go easy on deep frying: While crispy fries taste great, they reduce omega-3 levels and add unwanted calories.
• Add turmeric and garlic: Both are natural immunity boosters and pair beautifully with seafood flavors.
• Use coconut milk or light spices: Especially in curries, these additions make the dish wholesome without losing nutritional benefits.
• Don’t overcook: Seafood cooks fast—steaming, grilling, or quick stir-frying retains both taste and nutrition.

Who Should Eat What?

Different seafood varieties serve different health needs. Here’s a quick guide:

• Pomfret: Great for people with heart concerns or those looking to improve brain health.
• Anjal (Seerfish): Ideal for fitness lovers, athletes, and children needing high-quality protein.
• Crab: Perfect for boosting immunity, recovery from illness, or people needing extra minerals like zinc.
• Prawns: Excellent for weight-watchers, skin-conscious eaters, and those needing iodine for thyroid health.

This way, you can match your seafood choice with your lifestyle needs.

Storage Tips for Maximum Freshness

Freshness is the key to enjoying seafood at its healthiest. Here are a few must-know storage tips:

• Check before buying: Fresh fish should have clear eyes, firm flesh, and no strong odor.
• Refrigerate immediately: Store seafood at 0–4°C if you plan to cook within 24 hours.
• Freezing works well: Wrap tightly in foil or vacuum-sealed bags to preserve taste and nutrients.
• Defrost carefully: Always thaw seafood in the refrigerator, not at room temperature, to avoid bacterial growth.

FAQ Section

Q1. Is Pomfret healthier than Seerfish?

Both are excellent, but pomfret is lower in fat and higher in omega-3, making it better for heart health. Seerfish, however, is richer in protein and minerals—great for muscle growth.

Q2. Are prawns safe for people with cholesterol concerns?

Yes, when eaten in moderation and prepared lightly (grilled or steamed), prawns can be part of a balanced diet. They are low in saturated fat and high in antioxidants.

Q3. Which seafood is best for Bangalore-style curries?

Anjal and pomfret are the top choices in Bangalore homes, often prepared in spicy tamarind-based or coconut-rich curries. Crab and prawns are also used for festive, flavor-packed dishes.

Garnishing Thoughts

When we talk about the health benefits of seafood, pomfret, anjal, crab, and prawns deserve a special mention. Each of these brings unique advantages—from heart health and muscle strength to immunity and skin wellness. The key lies in choosing fresh seafood and preparing it in ways that enhance flavor while keeping the nutrition intact. Whether you prefer a light steam, a spicy curry, or a comforting soup, these seafood varieties can be part of a healthy and balanced lifestyle.

If you want to enjoy these nutritious seafood varieties at their freshest, Quatic Fudz in Bangalore brings Pomfret, Anjal, Crab, and Prawns straight from the coast to your plate, prepared with care to retain both flavor and health benefits.