Pompano (Sonaf)
Note: The fish weight for billing and charging is based on the pre-cutting or pre-cleaning weight. Your choice of cut determines the net weight of the delivery.
Rs 1,100 / kg
Minimum order: 2 kg
Quantity (kg)
Subtotal: Rs 2,200
About Pompano (Sonaf)
Introduction
Sonaf Fish, also known as Pompano, is one of those fish that seafood lovers usually get excited about. Thick body, smooth white meat, and a naturally rich flavor that does not need much effort in the kitchen.
Once it hits the pan you immediately notice the difference. The flesh stays juicy and slightly buttery while the outside becomes lightly crisp. Even simple cooking makes it taste great. Salt, chili, maybe garlic and lemon, that alone works beautifully.
It also works well in curry, especially light masala dishes. The pieces absorb spices slowly while staying firm and flaky. With rice or roti it becomes a really satisfying meal.
Flavor Profile
Soft white flesh feels naturally rich and tender with every bite. Mild seafood flavor comes through with a slight buttery note. Juicy and tender when cooked without drying out or losing texture. Crisps nicely when fried giving a subtle golden outside. Flakes easily but still holds its shape on the plate. Absorbs lemon garlic chili and spices very well every time.
Terminology
- English Name: Pompano Fish
- Local Name: Sonaf Fish
- Scientific Name: Trachinotus blochii
Nutritive Value
- High quality lean protein
- Healthy omega 3 fatty acids
- Vitamin B12 for energy support
- Vitamin D for bone health
- Selenium and essential minerals
- Low saturated fat seafood option
Health Benefits
- Supports heart health
- Helps maintain brain function
- Protein helps build and repair muscles
- Keeps you feeling full after meals
- Supports bone strength
- Helps maintain healthy skin and hair
Health Precautions
- Saltwater fish may contain small traces of mercury
- Safe when eaten in moderate portions
- Children should eat smaller servings
- Pregnant individuals should follow seafood intake guidelines
- Always cook fish properly before consumption
Overview
- Habitat: Coastal waters and tropical seas
- Catching Method: Net fishing and deep sea fishing
- Physical Attributes: Thick rounded body with firm white flesh
- Colour and Size: Silver body, usually 1 to 3 kg per fish
Expected Yields
- Whole fish: 100%
- Gutted: 80%
- Headless and gutted: 65%
- Steaks or slices: 70%
- Boneless fillet: 45%
Preferred Cuts
- Thick steak slices for frying or grilling
- Curry chunks for masala dishes
- Boneless fillets for pan cooking
- Whole cleaned fish for roasting
- Medium slices for everyday cooking
Preferred Cooking Methods
- Pan fry until golden and crisp
- Shallow fry with chili and turmeric
- Grill with butter, garlic, and lemon
- Cook in light masala curry
- Roast with herbs and spices
Health Properties
- Supports cardiovascular health
- Helps maintain strong bones
- Supports immune system
- Helps regulate metabolism
- Supports healthy skin and hair