Pabda Fish / Butter Catfish 1 Kg

Note: The weight mentioned refers to the full weight of the fish. If you opt for cutting, please be aware that the weight will be reduced by 20% to 50% depending on the fish species and the type of cutting chosen.

🐟 Pabda Fish Overview

• Common Name: Pabda Fish / Butter Catfish

• Scientific Name: Ompok Pabda

• Found In: Freshwater bodies in India, Bangladesh, and Nepal

• Texture: Soft, delicate, boneless

• Taste: Mild, sweet, buttery, and non-fishy

• Bones: Almost boneless (few soft pin bones)

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✅ Health Benefits of Pabda Fish

1. High Protein: Excellent source of lean protein.

2. Low in Fat: Especially beneficial for heart and weight-conscious people.

3. Rich in Omega-3: Good for brain health, heart health, and skin.

4. Calcium & Phosphorus: Supports strong bones and teeth.

5. Vitamin D & B12: Helps with immunity, red blood cell formation, and nerve health.

6. Anti-inflammatory: Due to essential fatty acids.

7. Easily Digestible: Suitable for kids and elderly.

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🍽️ How to Eat Pabda Fish

• Best enjoyed in curry, mustard gravy, pan-fried, steamed, or light grilled forms.

• Commonly served with steamed rice.

• Avoid deep frying – the soft flesh can break easily.

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🔬 Nutritional Value (per 100g raw fish)

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🧂 Taste Profile

• Texture: Very soft and silky

• Flavor: Sweet, mild, and buttery

• Odor: Not strong or fishy

• Suits Well With: Mustard, coconut, curd, tomato, and light spices

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🍛 5 Indian Recipes (with Quantity)

1. Pabda Macher Jhol (Bengali Style Curry)

Ingredients:

• Pabda fish – 500g (4 medium-sized)

• Potato – 1 large, diced

• Tomato – 1 medium, chopped

• Mustard oil – 3 tbsp

• Green chilies – 3

• Turmeric powder – 1 tsp

• Red chili powder – 1 tsp

• Salt – to taste

• Water – 2 cups

• Panch phoron – ½ tsp (optional)

Steps:

1. Clean fish and marinate with salt + turmeric for 10 mins.

2. Heat mustard oil, lightly fry the fish (30 secs/side), remove.

3. Add panch phoron, green chilies, tomatoes, potatoes.

4. Add spices + water. Boil till potatoes soften.

5. Add fish. Simmer 5 mins. Serve hot with rice.

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2. Pabda Fish in Mustard Gravy (Shorshe Pabda)

Ingredients:

• Pabda fish – 4 pcs

• Black mustard seeds – 1 tbsp

• Yellow mustard seeds – 1 tbsp

• Green chilies – 3

• Mustard oil – 3 tbsp

• Turmeric – 1 tsp

• Salt – to taste

• Water – 1.5 cups

Steps:

1. Soak mustard seeds & grind with chilies into a smooth paste.

2. Fry fish lightly.

3. Add paste + water to oil. Cook 5 mins.

4. Add fish, simmer 10 mins. Drizzle raw mustard oil on top.

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3. Pabda Doi Maach (Fish in Yogurt Curry)

Ingredients:

• Pabda fish – 500g

• Curd – ½ cup (whisked)

• Onion – 1 finely chopped

• Ginger-garlic paste – 1 tsp

• Turmeric – ½ tsp

• Garam masala – ½ tsp

• Mustard oil – 3 tbsp

• Salt – to taste

Steps:

1. Fry fish lightly.

2. In same oil, add onion, ginger-garlic, cook till golden.

3. Add whisked curd + turmeric + salt.

4. Add ½ cup water. Cook 5 mins.

5. Add fish, cook 7–8 mins. Garnish with garam masala.

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4. Pabda Fish with Coconut Milk

Ingredients:

• Pabda – 500g

• Coconut milk – 1 cup

• Curry leaves – 1 sprig

• Green chilies – 2

• Mustard seeds – ½ tsp

• Turmeric – ½ tsp

• Salt – to taste

• Oil – 2 tbsp

Steps:

1. Heat oil, crackle mustard seeds.

2. Add green chili, turmeric, curry leaves.

3. Add coconut milk + salt. Simmer 5 mins.

4. Add fish. Simmer 10 mins gently. Serve with rice.

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5. Pabda Tomato Curry (South Indian style)

Ingredients:

• Pabda – 4 pcs

• Ripe tomato – 2, chopped

• Onion – 1, sliced

• Garlic – 5 cloves, minced

• Tamarind paste – 1 tsp

• Curry leaves – 1 sprig

• Mustard seeds – ½ tsp

• Turmeric – ½ tsp

• Red chili powder – 1 tsp

• Salt – to taste

• Oil – 2 tbsp

Steps:

1. Sauté mustard seeds, garlic, curry leaves.

2. Add onion + tomato. Cook till mushy.

3. Add tamarind, turmeric, chili, salt + 1 cup water.

4. Add fish. Simmer 10 mins. Serve hot.

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🌍 5 Non-Indian Recipes

1. Pabda Fish Pan-Seared in Lemon Butter

Ingredients:

• Pabda fillet – 500g

• Butter – 2 tbsp

• Lemon juice – 1 tbsp

• Garlic – 3 cloves, minced

• Fresh parsley – 1 tbsp

• Salt + black pepper – to taste

Steps:

1. Heat butter, add garlic.

2. Add fish, cook 2–3 min/side.

3. Drizzle lemon juice + parsley.

4. Serve with steamed veggies.

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2. Grilled Pabda with Herbs

Ingredients:

• Pabda – 4 pcs (whole, cleaned)

• Olive oil – 2 tbsp

• Thyme – 1 tsp

• Rosemary – 1 tsp

• Lemon zest – ½ tsp

• Salt + pepper – to taste

Steps:

1. Marinate fish with herbs, oil, salt, pepper.

2. Grill on medium heat 4–5 min/side.

3. Serve with couscous or roasted potatoes.

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3. Pabda Fish Tacos

Ingredients:

• Pabda fillet – 300g

• Corn tortillas – 4

• Lettuce – 1 cup, shredded

• Avocado – 1 sliced

• Lime – 1

• Cumin – ½ tsp

• Chili powder – ½ tsp

• Salt – to taste

Steps:

1. Season fish with cumin, chili, salt.

2. Pan fry 2 min/side.

3. Place in warm tortillas with lettuce, avocado, lime juice.

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4. Pabda Fish Thai Curry

Ingredients:

• Pabda – 500g

• Thai red curry paste – 2 tbsp

• Coconut milk – 1.5 cups

• Fish sauce – 1 tbsp

• Basil leaves – handful

• Sugar – 1 tsp

• Oil – 1 tbsp

Steps:

1. Heat oil, fry curry paste.

2. Add coconut milk, fish sauce, sugar.

3. Simmer, add fish and cook for 10 mins.

4. Add basil leaves. Serve with jasmine rice.

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5. Baked Pabda Fish with Garlic and Lemon

Ingredients:

• Pabda – 4 pcs

• Olive oil – 2 tbsp

• Garlic – 4 cloves, crushed

• Lemon slices – 4

• Salt + pepper – to taste

• Fresh dill – 1 tsp (optional)

Steps:

1. Preheat oven to 180°C.

2. Place fish on baking tray, add garlic, lemon, oil, seasoning.

3. Bake for 20 mins. Serve hot with salad.