Panna Fish ( பன்னா மீன் /Croaker )
Product Overview
Net Weight: 500g
Gross Weight : 750g
Protein: 19g – 21g
Pieces: Approximately 12 – 20 pieces
Preparation: Freshly caught, cleaned, and descaled. Expertly cut into uniform curry pieces, making it ideal for traditional fish curries, gravies, and masala preparations.
Flavor Profile: Mild, delicate, and slightly sweet with a soft, flaky texture that readily absorbs spices and seasonings.
Nutritional Profile (Per 100g)
Panna is a lean and healthy seafood choice, offering a great balance of protein and essential minerals.
Nutrient | Amount |
Calories | 90 – 110 kcal |
Protein | 18g – 20g |
Total Fat | 2g – 4g |
Omega-3 Fatty Acids | Moderate |
Potassium | High |
Vitamin B12 | Moderate |
Key Benefits
Lean Protein Source: High in protein but low in fat, making it an excellent choice for fitness-conscious individuals.
Heart & Blood Pressure Support: Rich in Potassium, which helps regulate blood pressure and supports overall cardiovascular health.
Metabolic Health: Provides Vitamin B12 and essential amino acids that help in energy production and tissue repair.
Low Calorie, High Nutrition: Delivers essential nutrients without a high caloric load, perfect for a light yet satisfying dinner.
Chef’s Tip
Panna is a champion of the Deep Fry or Tawa Fry—its skin crisps up beautifully while the inside remains juicy. It also holds up very well in Tamarind-based South Indian Curries. For an extra burst of flavor, marinate the fish with a touch of ginger-garlic paste and lemon juice for 20 minutes before cooking to enhance its natural sweetness.