Pomfret
Delicate white flesh. Pan fry it whole with a light masala coating.
- 63 °Csafe internal temperature for fish
- 2 a weekfish meals often suggested by health bodies
- 61 daysmonsoon fishing ban on each coast
- Clear eyesa quick sign of fresh whole fish
Explore Your Options
Six common seafood picks and how cooks use them.
Seer fish (surmai)
Firm steaks that hold up to grilling, tawa fry and curry.
Mackerel (bangda)
Oily and flavourful. Best fried or cooked in a tangy coconut gravy.
Sardine (tarli, mathi)
Small, affordable and rich in omega-3. Fry until crisp or cook in a spicy curry.
Prawns
Cook quickly. Overcooking makes them rubbery, so remove them when pink and curled.
Squid
Cook very briefly or simmer for a long time. Anything in between turns tough.
Quality You Can Trust
How to tell fresh fish from tired fish.
Eyes
Whole fish should have clear, bright eyes, not cloudy or sunken ones.
Gills
Look for deep red or pink gills with no slime.
Smell
Fresh fish smells of the sea. A sharp, ammonia-like smell means it is past its best.
Flesh
Press gently. Firm flesh that springs back is a good sign.
Find What You Need
What seafood gives you and what to watch.
Protein
Fish and shellfish are a lean source of high-quality protein.
Omega-3 fats
Oily fish such as mackerel and sardines are rich in these heart-friendly fats.
Mercury awareness
Large predatory fish, such as shark and king mackerel, tend to hold more mercury. Eat them less often, especially if pregnant.
Seasonal bans
India's monsoon fishing ban protects breeding fish. Buy local, in season and from trusted sellers.
Get Started Today
A pan-seared fish dinner in four steps.
Dry and season
Pat the fish dry, then rub with salt, turmeric and chilli or a little lemon.
Heat the pan
Warm a heavy pan with a thin layer of oil until it shimmers.
Sear without fussing
Cook skin-side down until it releases easily, usually a few minutes, then turn once.
Check and rest
Fish is done at 63 °C inside or when it flakes easily. Rest it for a minute and serve.
Browse Our Collection
Recipes to try next.
- Goan fish curry
Coconut, tamarind and red chillies make a tangy gravy.
- Kerala fish molee
A mild coconut milk stew with ginger and green chillies.
- Bengali fish in mustard
A rich, pungent mustard gravy, often with river fish.
- Prawn masala fry
A quick dry curry that goes well with rice or roti.
- Tawa fish fry
Simple spiced fish crisped on a hot griddle.
- Garlic squid rings
Quick and tender if cooked briefly.
Questions people ask
How do I store fresh fish at home?
Keep it very cold, ideally on ice in the refrigerator, and cook it within a day or two.
Is frozen fish as good as fresh?
Fish frozen soon after catching can be excellent. Thaw it slowly in the refrigerator.
How do I reduce the fishy smell?
Rinse with water and a little lemon or vinegar, and cook fresh fish soon after buying.
Why is there a fishing ban?
The monsoon ban protects fish during breeding, helping stocks recover for future seasons.
About this guide
OceanVale is a home cook's guide to seafood. We favour fresh, seasonal and sustainable choices, and recipes that are easy enough for a weeknight.
Your Search Ends Here
Visit your local fish market, choose with confidence and cook tonight. Make OceanVale your seafood companion.
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