Surmai (Seer Fish)
King of Indian seafood. Firm, meaty steaks perfect for frying or curry.
Nutrition Facts (per 100g raw, edible portion)
| Saturated Fat | 1.5g |
| Sodium | 60mg |
| Iron | 0.8mg |
| Omega-3 Fatty Acids | 1.5g |
| Carbohydrates | 0g |
| Source | ICMR-NIN / USDA Database |
Health Benefits
Excellent source of omega-3 fatty acids for heart health
High-quality complete protein for muscle maintenance
Rich in potassium for blood pressure regulation
Contains Vitamin D for bone health and immunity
Dietary Information
Best Cooking Methods
Pan Fry
Season steaks, pan fry 4-5 mins per side. Crispy outside, flaky inside.
Curry
Add to coconut or tomato-based curry. Simmer 10-12 mins. Don't stir too much.
Grill
Marinate with lemon and herbs. Grill 4-5 mins per side on medium-high heat.
Pro Tips
- 💡 Steaks hold shape well — ideal for beginners cooking fish
- 💡 Don't overcook — flesh should flake easily with a fork
- 💡 Lemon juice after cooking enhances flavor without 'cooking' the fish
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Have Questions About Nutrition?
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