Introduction
Bombil fish, also as Bombay duck, is a popular seafood delicacy in India, especially in the coastal regions of Maharashtra, Gujarat, and Goa. Not only is bombil fish known for its unique taste and texture, but it also offers a wide range of health benefits that make it a valuable addition to any diet. In this article, we will delve into the various health benefits of bombil fish and why you should consider incorporating it into your meals.
What is Bombil Fish?
Bombil fish, scientifically known as Harpadon nehereus, is a type of lizardfish that is primarily found in the Arabian Sea. This seafood delicacy is cherished for its distinct taste and texture, often described as a delightful blend of fish and chicken. Typically, bombil fish is marinated in spices and deep-fried to enhance its flavors.
Nutritional Value of Bombil Fish
- Protein-Rich: Bombil fish is a good source of high-quality protein, essential for muscle growth, repair, and overall body function.
- Omega-3 Fatty Acids: It contains omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are beneficial for heart health, brain function, and reducing inflammation.
- Vitamins: Bombil fish is rich in vitamins such as vitamin A, which is important for vision and immune function, and vitamin D, essential for bone health and calcium absorption.
- Minerals: It provides essential minerals like calcium, phosphorus, and selenium. Calcium is vital for bone strength, phosphorus contributes to bone health and energy metabolism, while selenium acts as an antioxidant and supports thyroid function.
- Low in Calories: Bombil fish is relatively low in calories, making it a suitable choice for those looking to manage their weight while still obtaining essential nutrients.
- Low in Mercury: Compared to some other types of fish, Bombil fish tends to have lower mercury levels, making it a safer option for regular consumption.
- Healthy Fats: Apart from omega-3 fatty acids, Bombil fish also contains healthy fats that support various bodily functions and contribute to overall well-being.
Nutritional Profile Of Bombil Fish
As per reports, 100 g of bombil fish contains the following nutrients-
- Protein: Approximately 24-26 grams
- Total Fat: Around 1-2 grams
- Omega-3 Fatty Acids: Varies, but generally present in notable amounts
- Calories: Approximately 90-100 calories
- Vitamin A: Present in small amounts
- Vitamin D: Present in varying amounts
- Calcium: Varies, but generally present in moderate amounts
- Phosphorus: Present in moderate amounts
- Iron: Present in moderate amounts
- Selenium: Present in small to moderate amounts
- B Vitamins (B12, Niacin, etc.): Present in varying amounts
Key Vitamins and Minerals for Maintaining Overall Health
- Vitamin A: Supports vision health, immune function, and skin integrity. Found in foods like carrots, sweet potatoes, spinach, and dairy products.
- Vitamin C: Acts as an antioxidant, boosts immune system, aids in collagen production for skin health, and enhances iron absorption. Found in citrus fruits, strawberries, bell peppers, and broccoli.
- Vitamin D: Important for bone health as it helps in calcium absorption, supports immune function, and may reduce the risk of certain diseases. Sources include sunlight exposure, fatty fish, fortified dairy products, and egg yolks.
- Vitamin E: Acts as an antioxidant, protects cells from damage, supports immune function, and may have anti-inflammatory properties. Found in nuts, seeds, vegetable oils, and leafy greens.
- Vitamin K: Essential for blood clotting, bone health, and may help regulate blood calcium levels. Sources include leafy green vegetables, broccoli, Brussels sprouts, and soybeans.
- B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Support energy metabolism, neurological function, red blood cell production, and DNA synthesis. Found in a variety of foods including whole grains, meat, poultry, fish, dairy products, legumes, and leafy greens.
- Calcium: Vital for bone and teeth health, muscle function, nerve transmission, and blood clotting. Sources include dairy products, leafy greens, fortified plant-based milk, and some fish with edible bones like canned salmon and sardines.
- Iron: Essential for oxygen transport in the blood, energy metabolism, and immune function. Found in red meat, poultry, fish, beans, lentils, fortified cereals, and leafy greens.
- Magnesium: Supports muscle and nerve function, bone health, energy metabolism, and regulates blood pressure. Sources include nuts, seeds, whole grains, leafy greens, and legumes.
- Zinc: Important for immune function, wound healing, DNA synthesis, and supports normal growth and development during pregnancy, childhood, and adolescence. Found in meat, shellfish, legumes, seeds, nuts, and dairy products.
Health Benefits of Bombil Fish
1.Promotes Heart Health
The omega-3 fatty acids present in bombil fish play a crucial role in maintaining heart health by reducing inflammation, regulating cholesterol levels, and preventing the buildup of plaque in arteries. These benefits can help lower the risk of heart disease, heart attacks, and strokes.
2.Boosts Immune System
Loaded with vitamin A, bombil fish supports a healthy immune system by aiding in the production of white blood cells and antibodies. This vitamin helps fend off infections and diseases, thereby strengthening the body’s defense mechanism.
3.Enhances Bone Health
Calcium-rich bombil fish contributes to strong and healthy bones, while vitamin D aids in calcium absorption and promotes overall bone health. Regular consumption of bombil fish can help prevent conditions like osteoporosis and maintain optimal muscle function.
4.Supports Weight Loss
Being low in calories and fat, bombil fish is an excellent choice for individuals pursuing weight loss goals. Its high protein content can help curb cravings and promote satiety, facilitating weight management and reducing the risk of obesity-related health issues.
5.Improves Eye Health
Packed with vitamin A, bombil fish is beneficial for maintaining good eye health and preventing age-related eye disorders such as macular degeneration and cataracts. It also aids in preserving vision and reducing the risk of night blindness.
6.Enhances Skin Health
The omega-3 fatty acids in bombil fish play a key role in promoting healthy skin by keeping it hydrated, combating inflammatory conditions like eczema and psoriasis, and ensuring clearer and radiant skin.
7.Supports Brain Health
Rich in omega-3 fatty acids, bombil fish contributes to improved cognitive function, reduces inflammation in the brain, and prevents conditions like Alzheimer’s and dementia. These benefits can lead to enhanced memory, concentration, and overall brain health.
Read More About –The Top 10 Fish to Include and Exclude from Your Plate
How much protein is in 100g of bombil?
Protein Content in 100g of Bombil: Approximately 25-30 grams
Nutrient | Amount per 100g |
---|---|
Protein | 25-30g |
Calories | Varies |
Fat | Varies |
Carbohydrates | Varies |
Fiber | Varies |
Guide to Purchasing and Preserving Bombil Fish
- Freshness Check: When purchasing bombil fish, look for firm flesh with a shiny and moist appearance. The fish should have a mild, oceanic smell, indicating its freshness. Avoid fish that appears dull, dry, or has a strong, fishy odor.
- Reputable Source: Buy bombil fish from reputable fishmongers or seafood markets known for their quality and freshness. This ensures you’re getting a product that has been handled and stored properly.
- Temperature: Ensure the fish is stored at the correct temperature. Ideally, bombil fish should be kept chilled, either on ice or in a refrigerator, to maintain its freshness. Avoid purchasing bombil fish that has been left at room temperature for an extended period.
- Storage: If you’re not planning to use bombil fish immediately, store it in the refrigerator. Place the fish in an airtight container or wrap it tightly in plastic wrap to prevent it from drying out or absorbing other odors from the fridge.
- Use Quickly: Bombil Fish is best consumed fresh, so try to use it within a day or two of purchase for optimal flavor and texture. If you’re unable to use it immediately, consider freezing it for later use.
- Freezing: To freeze bombil fish, clean and pat dry the fish thoroughly. Wrap each piece tightly in plastic wrap or aluminum foil to prevent freezer burn. Place the wrapped fish in a freezer-safe container or zip-top bag, removing as much air as possible before sealing. Label the container with the date of freezing to keep track of its freshness.
- Thawing: When ready to use frozen bombil fish, thaw it overnight in the refrigerator or immerse it in cold water for quicker thawing. Avoid thawing bombil fish at room temperature, as this can lead to bacterial growth and loss of quality.
By following these buying and storing tips, you can enjoy fresh and flavorful Bombil Fish in your culinary creations.
Incorporating Bombil Fish in Your Diet
There are various delectable ways to include bombil fish in your meals. Try out these simple and flavorful recipes:
1. Fried Bombil Fish
Ingredients:
* 500 grams bombil fish
* 1 teaspoon turmeric powder
* 1 teaspoon red chili powder
* 1 teaspoon coriander powder
* 1 teaspoon cumin powder
* 1 teaspoon garam masala
* Salt to taste
* Oil for frying
Instructions:
* Clean and wash the bombil fish, pat dry.
* Mix turmeric powder, red chili powder, coriander powder, cumin powder, garam masala, and salt in a bowl.
* Marinate the fish in the spice mixture for 30 minutes.
* Fry the fish until golden brown in hot oil.
* Serve hot with rice or roti.
2. Bombil Fish Curry
Ingredients:
* 500 grams bombil fish
* 1 onion, chopped
* 2 tomatoes, chopped
* 1 teaspoon ginger-garlic paste
* 1 teaspoon turmeric powder
* 1 teaspoon red chili powder
* 1 teaspoon coriander powder
* 1 teaspoon cumin powder
* 1 teaspoon garam masala
* Salt to taste
* Oil for cooking
Instructions:
* Clean and wash the bombil fish, pat dry.
* Sauté onions in hot oil until golden brown.
* Add ginger-garlic paste, tomato and cook until soft.
* Add turmeric, red chili, coriander, cumin, garam masala, and salt. Mix well.
* Add fish and cook for 5-7 minutes.
* Serve hot with rice or roti.
Conclusion
Bombil fish is not just a delectable seafood option but also a powerhouse of nutrients that offer remarkable health benefits. Incorporating bombil fish in your diet can enhance heart health, boost immunity, support bone strength, aid in weight management, improve skin and eye health, and contribute to optimal brain function. When you’re seeking a healthy and flavorful seafood choice, look no further than bombil fish.
Frequently Ask Common Questions By Peoples?
Is bombil good for cholesterol?
Bombay ducks are high on protein. And, when they are dried, the protein content increases. It reduces risks of heart strokes due to the substantial level of Omega-3. They help prevent the buildup of cholesterol that can cause health issues.
What vitamins are in Bombay duck fish?
Rich in vitamins and minerals (239.6%/cal) – a good source of Manganese (controls the level of sugar in the blood), Vitamin B12 (helps prevent Alzheimer”s disease), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Vitamin K (helps prevent coronary artery disease and heart failure)
Is Bombay duck good for diabetes?
Majority of the fish (Mackerel (Bangda), Lobo Rohita (Rohu) or Bombay duck (Bombil) contain optimum amounts of omega-3 fatty acids (polyunsaturated fatty acids). Diet rich in omega-3 fatty acids may decrease your insulin resistance thereby reducing the risk of obesity and type-2 diabetes.
Is Bombay duck high in uric acid?
Purine Content: Individuals with gout or high uric acid levels might want to moderate their consumption of Bombay Duck due to its moderate purine content.