Rohu fish is a delicacy in many parts of South and Southeast Asia. It is a freshwater fish that comes from the carp family.
It has a biological name called Labeo rohita. As said, this fish is a freshwater fish, so It is naturally better and is rich in Omega-3 acids too. The fish has some redness in the middle, which suggests that it has protein but not as much as, say, fishes like tuna or salmon.
The video below is in youtube, Its me preparing the dish completely from scratch. You can also watch the video for the full recepie.
I researched a bit, and here you can refer to the table for the Protein and other nutrients present in Rohu Fish.
The table is for nerds who are obsessed with numbers.
Rohu Fish — Nutrition per 100 g
Rohu (Labeo rohita), edible portion, raw/fresh fish – The table is conservative and source-backed
| Nutrient | Per 100 g Rohu |
|---|---|
| Calories | ~100–120 kcal |
| Protein | 19.1 g |
| Fat | ~2.5 g |
| Carbohydrates | 0 g |
| Omega-3 | Contains EPA + DHA |
| Sodium | 112 mg |
| Potassium | 132 mg |
| Calcium | 86 mg |
| Phosphorus | 129 mg |
| Iron | 1.4 mg |
Source: omega-3 species-specific Food Chemistry study by Memon et al.
I cooked this because I needed something that is quick and simple for dinner. It also made my choice because it has healthy fats. It is much lighter to your stomach at night compared to chicken or red meat.
For this, I took some fresh cutlet cuts of Rohu Fish.
For this, I took some fresh cutlet cuts of Rohu Fish.
Here are the full ingredients that I used when I cooked this Rohu Fish for protein.
- 200g Fresh Cutlet piece Rohu Fish
- Black Pepper
- Turmeric
- Salt
- Mustard Oil
- Onions
- Capsicum
- Tomatoes
Served with: an omelette and white rice.
Preparation 1 – Wash it Properly
Washing the fish is the first priority. It does not matter how much you trust your local butcher but washing comes first. A light tap off with the water would do.
Try getting your hands a bit dirtier and get all the edges and all the sides of the fish. You need to make sure that there are no scales on the fish because it would be pretty awful.
After rinsing off your fish, I recommend leaving it for like 5-10 minutes so that it sits and soaks off all the excess water. You can also use tissues to dry off extra water.
After your fish is clean, it’s time for some seasoning
What seasoning to use in Rohu Fish?
I am going with an all-Indian-style seasoning for the Rohu Fish, because I learned it is the most eaten in India.
I used a maximum of three spices to season the Rohu Fish. Turmeric, Black Pepper and Salt, that’s it.
After I mixed all the seasoning with the fresh fish, I let it sit for like 2 hours. The reason behind this was so that the fish would soak up the pepper and turmeric more, which would help stabilize that fishy smell.
For extra measure, you can also cover the seasoned fish with plastic and put it inside your refrigerator for 2 hours.
Cooking on Pan In Medium heat
Take out the fish from the refrigerator after 2 hours; let it rest again. It needs to rest at normal temperature before you start to cook it. If you were in a hurry, I would suggest cutting this down to like 20 mins.
Because that too would be sufficient time for the fish to soak up the seasoning.
Once you rest the fish, start preparing the pan with oil. I used mustard oil for this as I researched again; the Indian style of cooking this fish is in mustard oil.
Let the pan get hot in medium to high heat. When the oil is ready, pour in your seasoned fish.
I simmered and cooked for 5-10 minutes on both sides. I also flipped the fish vertically towards its skin so that part could be crunchy and crusty.
After well over 15-20 minutes, the fish was ready to eat.
Did I add anything extra?
Yes, I sautéed some extra veggies so that it can go with the fish. I did not use any extra oil for that; I just poured in freshly cut veggies like capsicum, tomatoes and onions straight into the frying pan.
The veggies took exactly 5 minutes to cook and get that burned look, which was exactly like I wanted, using some salt for taste. Then I used some eggs, put them in the pan for a couple of minutes, and they were ready to eat.
Everything just took like 30 minutes to cook.
The final
Everything was done. Put out the heat and pour the contents on a plate. I would use some lemons and just squeeze the juice over the fish and veggies, but too bad I did not have lemons in my fridge.
I served this with some leftover white rice.
It tasted exactly like I thought; it was tender with at least some juices coming out. Overall, the dish was light, and I think this is the type of dinner someone should have before going to bed when they are trying to build muscle. Obviously, everything needs to be rotated and cannot be eaten every day.
So this was my recipe for how I cooked the Rohu fish for lean protein.
And oh yes! If you are someone who is crazy when it comes to numbers, I would suggest you to use our protein calculator. It provides accurate numbers when you want to measure exactlly about your protein intake numbers.
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