Pomfret Pomfret originated from the Portugese word 'pampo'. A seawater fish with one single bone. Found in the Atlantic, Indian and Pacific oceans. Pomfrets have flat bodies and deeply forked tails. There are three types: silver, grey and black pomfrets. They are typically prepared whole after the inner organs of the fish have been removed. They are cooked fresh and are either fried or steamed. They do not have a strong odor and aftertaste that most of the saltwater fish have.

Atlantic pomfret, also known as angel fish is the most popular among all types. It is a popular menu item in China and many Asian countries. Also, grey pomfret, silver pomfret and white pomfret are also widely consumed.


Pomfrets are usually prepared whole after removing the inner organs from the fish’s body. The fish is at its best taste when they are cooked fresh.

Nutritional Value

1. It is very low in calories and fat.
2. It is rich in protein which is why it helps reduce the risk of cardiovascular diseases and also helps to muscles.
3. It contains high amounts of omega 3 fatty acids that supply DHA, component for development of the brain.

Tip : Cook pomfret by grilling or steaming rather than frying it, to gain maximum from its nutrients.

Did you know?

Grey pomfrets have more commercial demand than silver pomfret.
Pomfret was earlier addressed as “Pamflet”, which was orginated from a Portuguese word “Pampo”.

Recipes using Pomfret

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