Chhavi Mittal consumes rawas or Indian salmon for dinner; find out if it’s healthy for you

“Primarily, this curry is made up of onions and tomatoes. As you can see, it consists of more water and spices. Rawas or salmon is one of the best fishes to be consumed. It is rich in omega-3 fatty acids and a lot of other nutrients. Recently, a doctor told me that you should include salmon in your diet at least 3 to 4 days a week,” she said, adding that she consumed these two dishes with around 50 grams of rice.

As such, her meal comprised 100 20-25g protein (100g rawas) and 28-30g carbs (50g rice), apart from the nutrient content in curry.

While Chhavi’s choice of curry and rice for dinner is common, we were intrigued by the addition of rawas into the diet. As such, we reached out to experts who shared the benefits of Indian salmon and how you can incorporate it into your diet.

“Fish is a great choice of protein for dinner because, as white meat, it is light and easier to digest than red meats like goat or lamb (your dinner should be light). You should opt for animal sources of protein as often as possible since they are more bioavailable, have a balanced amino acid profile, and are much more nutritious,” Functional Nutritionist Mugdha Pradhan, CEO and Founder, iThrive said.

Rawas is extremely beneficial for you (Source: Representative/Pixabay)

The expert shared that rawas is an Indian variety of very popular salmon fish. “It is highly nutritious – besides being a good protein, it is rich in many healthy nutrients, particularly omega-3 fats, vitamin D, B vitamins, selenium, and potassium.”

Agreeing, Ankita Ghoshal Bisht, Dietician in Charge, Primus Super Speciality Hospital said that consuming rawas for dinner can be a healthy choice. “Rawas also provides essential vitamins and minerals like vitamin D, vitamin B12, and selenium. However, it’s important to ensure that the fish is fresh and properly handled to avoid any risk of foodborne illnesses,” she said.

According to the experts, one can consume rawas in a variety of ways, including grilling, baking, steaming, and pan-frying. “These cooking methods help retain the nutritional value of the fish while enhancing its flavour. Adding herbs, spices, and a squeeze of lemon can further enhance the taste,” Bisht said.

She further shared that people who can benefit from consuming rawas include those looking to improve cardiovascular health, boost their omega-3 fatty acids intake, and incorporate nutrient-dense foods into their diet. “It is particularly beneficial for individuals with inflammatory conditions, such as arthritis, due to its anti-inflammatory properties,” Bisht said.

However, individuals who have fish allergies or sensitivities should avoid consuming rawas, she said. “Pregnant women should exercise caution and consult their healthcare provider due to concerns about mercury content. Additionally, individuals with specific medical conditions or dietary restrictions should consult with a healthcare professional to determine if rawas is suitable for their individual needs.”

Pradhan, on the other hand, said that being an animal food, rawas is free from antinutrients and defence chemicals ubiquitous in plant foods and is, thus, well tolerated by almost everyone and does not cause any allergic or adverse reactions.

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