Rohu fish, scientifically known as Labeo rohita, is a popular and delectable fish species that has found its way into the hearts and kitchens of many.
Known by different names across various Indian languages, Rohu fish is a staple in Indian cuisine, celebrated for its nutritional richness and mouthwatering taste.
In this comprehensive guide, we’ll delve into and give you detailed Rohu fish Benefits, covering its nutritional content, and answering the key questions related to this beloved aquatic delight.
Rohu Fish: A Multilingual Introduction
- Rohu Fish in Tamil: In Tamil, Rohu fish is commonly referred to as “Rohu Meen.”
- Rohu Fish in English: In English, it is simply known as “Rohu fish.”
- Rohu Fish in Kannada: In Kannada, Rohu fish is called “Rohu Meenu.”
- Rohu Fish in Hindi: In Hindi, it is known as “रोहू मछली.”
Nutritional Profile of Rohu Fish
One of the most important aspects of Rohu fish is its nutritional content. Let’s take a closer look:
- Protein in Rohu Fish per 100g: A 100-gram serving of Rohu fish provides approximately 17-20 grams of protein, making it an excellent source of this vital nutrient.
- Rohu Fish Calories per 100g: A 100-gram serving of Rohu fish contains approximately 90-100 calories, depending on the cooking method.
- Rohu Fish Nutrition Facts (per 100g): Apart from protein and calories, Rohu fish is rich in essential nutrients, including vitamins and minerals like vitamin D, vitamin B12, iodine, and selenium.
- Rohu Fish Mercury Level: Mercury levels in Rohu fish are generally low, making it a safe and healthy choice for consumption.
Bones in Rohu Fish
Rohu fish is known for its relatively low bone content compared to other fish varieties. It is often compared to another popular fish, Katla, in this regard:
- Rohu or Katla – Which Fish Has Fewer Bones?: Rohu fish typically have fewer bones compared to Katla fish. This makes Rohu a preferred choice for those who prefer boneless fish or are cautious about bone consumption.
The Murrel and Rohu: River Companions
In addition to Rohu, another fish called the Murrel is commonly found in rivers. Both are popular choices among fish enthusiasts, and each offers a distinct taste and nutritional value. The Murrel, also known as Snakehead fish, is prized for its unique flavor and can be found in various river systems alongside Rohu.
Health Benefits of Rohu Fish
Rohu fish is not just a delicious delicacy but also offers numerous health benefits:
- High-Quality Protein: Rohu fish is a rich source of high-quality protein, which is essential for muscle growth and repair.
- Omega-3 Fatty Acids: It contains heart-healthy omega-3 fatty acids that help reduce the risk of heart diseases and promote overall cardiovascular health.
- Low in Saturated Fat: Rohu fish is low in saturated fat, making it a healthy choice for those looking to maintain a balanced diet.
- Rich in Essential Nutrients: It provides a range of essential nutrients like vitamin D, which is important for bone health, and vitamin B12, necessary for maintaining nerve function.
- Pregnancy: Including Rohu fish in your diet during pregnancy can be beneficial due to its protein, omega-3, and essential nutrient content. However, it’s crucial to ensure the fish is properly cooked to eliminate any potential health risks.
Rohu Fish Benefits for Hair
Rohu fish is a good source of protein, omega-3 fatty acids, vitamins, and minerals. These nutrients can offer a number of benefits for hair health, including:
- Promoting hair growth.Protein is essential for the production of keratin, which is the main structural protein of hair. Omega-3 fatty acids can also help to stimulate hair growth.
- Preventing hair loss.Omega-3 fatty acids can help to reduce inflammation and improve scalp health. They can also help to nourish hair follicles and prevent hair loss.
- Improving hair strength and elasticity.Protein and omega-3 fatty acids can help to strengthen hair and make it more elastic. This can help to prevent hair breakage and split ends.
- Hydrating hair and scalp.Omega-3 fatty acids can help to moisturize hair and scalp. This can help to reduce dryness and frizz.
Rohu Fish Benefits for Skin
- Rohu fish is rich in omega-3 fatty acids, which nourish and hydrate the skin.
- It contains vitamins and minerals like vitamin E and selenium, promoting a healthy complexion.
- The fish’s collagen-boosting nutrients help fight signs of aging, such as wrinkles and sagging skin.
- Omega-3 fatty acids in Rohu fish aid in skin healing and reduce inflammation.
- Regular consumption of Rohu fish enhances the skin’s natural glow by promoting blood circulation.
Rohu Fish Eggs Benefits
- Rohu fish eggs are rich in high-quality protein, supporting muscle growth and tissue repair.
- They are a great source of omega-3 fatty acids, such as DHA and EPA, which promote heart health and brain function.
- Rohu fish eggs contain essential vitamins and minerals, including vitamin D, vitamin B12, selenium, and iodine.
- Consuming rohu fish eggs can contribute to a healthy metabolism and support thyroid function.
- The omega-3 fatty acids in rohu fish eggs are beneficial for fetal brain development during pregnancy.
- Including rohu fish eggs in your diet can help reduce the risk of heart disease and improve cognitive function.
Here are a few popular recipes featuring Rohu Fish Eggs:
- Rohu Fish Egg Fry: A simple and delicious recipe where rohu fish eggs are marinated with spices and shallow-fried until crispy.
- Rohu Fish Egg Curry: In this recipe, rohu fish eggs are cooked in a flavorful curry made with onions, tomatoes, ginger, garlic, and a blend of aromatic spices.
- Rohu Fish Egg Bhurji: Similar to the popular Indian dish “Egg Bhurji,” this recipe involves scrambling rohu fish eggs with onions, tomatoes, green chilies, and spices.
- Rohu Fish Egg Cutlets: A delightful appetizer or snack where rohu fish eggs are combined with mashed potatoes, spices, and herbs, shaped into patties, and shallow-fried until golden and crispy.
- Rohu Fish Egg Biryani: This recipe features rohu fish eggs cooked with fragrant basmati rice, spices, and aromatic herbs, resulting in a flavorful and aromatic one-pot dish.
- Rohu Fish Egg Pakora: A popular snack where rohu fish eggs are coated in a spicy gram flour batter and deep-fried until crispy and golden brown.
Katla vs. Rohu
Both Katla and Rohu fish are popular choices in Indian cuisine. The main difference lies in their taste, texture, and bone content. While Katla fish is known for its distinct taste and soft texture, it tends to have more bones compared to Rohu. Therefore, your choice between the two may depend on your personal preferences.
Purchasing Rohu Fish
If you’re looking to buy Rohu fish, you have several options:
- Local Markets: Most local fish markets and seafood stores will have fresh Rohu fish available.
- Online: You can also find Rohu fish for sale on various online seafood websites, allowing for convenient home delivery.
Rohu Fish Price in India
The price of Rohu fish can vary depending on the location and the seller. On average, it is an affordable fish and remains a popular choice for households across India.
- Fresho Rohu Fish Curry Cut/Bengali Cut, 1 kg With Head @ ₹ 349
- Fresho Rohu Fish Curry Cut/Bengali Cut, 1/2 kg With Head @ ₹ 189
- Fresho Rohu Fish Curry Cut/Bengali Cut, 250gm With Head @ ₹ 149
- Fresho Rohu Fish Curry Cut/Bengali Cut, 1 kg Without Head @ ₹ 1400
- Fresho Rohu Fish Curry Cut/Bengali Cut, 1/2 kg Without Head @ ₹ 279
The above price is given at BigBasket (last updated on 16 October 2023)
- Is Rohu Fish Beneficial for the Heart?
Rohu fish is indeed beneficial for heart health due to its high content of omega-3 fatty acids, which can help lower the risk of heart disease. Omega-3 fatty acids can reduce inflammation, lower blood pressure, and improve overall cardiovascular health.
- Is Rohu Fish High in Mercury? Rohu fish generally have low mercury levels, making it a safe choice for consumption. However, the exact mercury content can vary based on factors like water source and location. Regular consumption of fish with low mercury levels is considered safe.
- Does Rohu Fish Reduce Blood Sugar?
Rohu fish does not directly reduce blood sugar, but it is a healthy protein source that can be part of a balanced diet for those managing blood sugar levels. The omega-3 fatty acids in Rohu may have a positive impact on insulin sensitivity.
- Does Rohu Help in Cough and Cold?
Rohu fish does not have specific properties to alleviate cough and cold symptoms. However, its nutritional value, including vitamins and minerals, can contribute to overall health and a robust immune system, which may help your body fight off infections.
- Does Rohu Reduce Fat?
Rohu fish is a low-fat source of protein, making it a healthy choice for those looking to manage their fat intake. However, consuming Rohu fish alone won’t directly lead to fat reduction; it should be part of a balanced diet and active lifestyle.
- Is Rohu Beneficial During Pregnancy?
Rohu fish can be beneficial during pregnancy due to its protein and omega-3 fatty acid content. These nutrients are essential for fetal development. However, pregnant women should ensure that the fish is properly cooked to eliminate potential health risks. Source – Practo
- Does Rohu Fish Help in Reducing Stress and Anxiety?
Rohu fish contains omega-3 fatty acids, which may have a positive impact on mood and mental health. However, it’s not a direct treatment for stress and anxiety. A balanced diet and lifestyle, including regular exercise and stress management techniques, are essential for managing these conditions.
- Does Rohu Reduce the Risk of Alzheimer’s Disease?
Omega-3 fatty acids found in Rohu fish have been linked to a reduced risk of cognitive decline and Alzheimer’s disease. However, more research is needed to establish a definitive link.
- Does Rohu Reduce the Risk of Breast Cancer?
While fish like Rohu are sources of lean protein, they are not directly associated with reducing the risk of breast cancer. A balanced diet and a healthy lifestyle play crucial roles in reducing cancer risks.
- Does Rohu Reduce Menstrual Pain?
Rohu fish does not have specific properties to reduce menstrual pain. However, maintaining a balanced diet and staying hydrated can help alleviate some symptoms associated with menstruation.
- Does Rohu Fish Help in Joints and Bones?
Rohu fish is a good source of protein and vitamin D, which are essential for bone health. Vitamin D helps the body absorb calcium, promoting strong bones. However, it is not a direct treatment for joint issues.
- Does Rohu Reduce the Risk of Prostate Cancer?
There is ongoing research on the relationship between fish consumption, including Rohu, and the risk of prostate cancer. Some studies suggest that the omega-3 fatty acids in fish may have a protective effect, but more research is needed to establish a clear link.
- Does Rohu Reduce the Risk of Metabolic Syndrome?
Rohu fish, when part of a balanced diet, can contribute to reducing the risk of metabolic syndrome due to its low saturated fat content and omega-3 fatty acids, which may help improve insulin sensitivity and lipid profiles.
It’s important to note that while Rohu fish offers several potential health benefits, it should be consumed as part of a well-rounded and balanced diet for the best results. Always consult with a healthcare professional for personalized dietary recommendations.
Rohu fish, known by various names in different languages, is a versatile and nutritious seafood option that holds a special place in Indian cuisine. With its high protein content, low bone count, and a range of health benefits, it is an excellent choice for those looking to maintain a balanced and nutritious diet.
Whether you prefer it as Rohu Meen, Rohu fish, or रोहू मछली, its delicious flavor and nutritional richness make it a must-try for seafood enthusiasts.