Published on: 15-Aug-2022


10 min read




Shaifali Rohilla




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Nature has given us a wide range of resources to fulfil the survival and sustaining needs of living beings. For the human body, food is essential. Nature provides a wide variety of foods. One such magnificent nutritional food source is fish. 

Fish is incredibly healthy and beneficial for your health. Because of its fantastic health benefits and delicious flavour, fish is widely consumed worldwide. You can achieve the peak of your health by eating fish thrice weekly. It is no longer important whether you eat river fish or sea fish because both have numerous benefits.

Table Of Contents

1. What Is A Sheelavathi(Rohu) Fish?

2. Nutritional Value Of Sheelavathi(Rohu) Fish

3. Benefits Of Sheelavathi(Rohu) Fish

4. Some Lip-Smacking Dishes

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

What Is A Sheelavathi (Rohu) Fish?

The Sheelavathi fish is a freshwater member of the carp family, also known as Rohu, Rue, Carpo, or Tara. Fish called sheelavathi are commonly found in lakes and rivers in South and Southeast Asian countries like Bangladesh, Nepal, Pakistan, Sri Lanka, and India. 

It is primarily a surface feeder of planktivores. Sheelavathi (Rohu) fish meat is white, delicate, and smooth in texture, lacking any recognisable fish flavour. According to the American Heart Association (AHA), everybody should eat fish, especially fatty fish like Rohu/Sheelavathi, with greater levels of omega-3 fatty acids and polyunsaturated fat.

Nutritional Value Of Sheelavathi Fish 

Sheelavathi (Rohu) fish is delicious and a fantastic provider of vital minerals for your body. It is high in calcium, iron, and protein. Furthermore, this variety of rohu fish is an excellent provider of vitamins and trace minerals, including selenium and zinc. Sheelavathi fish contains the following nutrients per 100 grams: 




16.6 gm


1.4 gm


650 mg


267 mg


1 mg


1.98 mg


0.68 mg

Vitamin A

4.22 IU

Vitamin D

36.08 IU

Vitamin C

22 mg

Benefits Of Sheelavathi Fish 

1. Prevents Cough And Cold 

Sheelavathi fish contains a lot of vitamin C, which helps prevent nausea, cold, and cough.

2. Protein Source For Bodybuilding And Development

The protein content of sheelavathi fish is very high. This protein helps the body grow and build muscle as a whole. Therefore, Rohu fish is a good source of protein for both young people and the elderly.

3. Fat-Free

Sheelavathi fish has a negligible fat content. As a result, it is an excellent option for those interested in nutrition, fitness, and bodybuilding. Having a lot of protein while being fat-free is a great combination.

4. Rich In Omega-3 Fatty Acids

The omega-3 fatty acids in sheelavathi fish are crucial for heart health. Omega-3 fatty acids support and maintain a healthy heart.

5. Enhances Brain Health

It enhances the brain's intelligence factor. The relationship between fish and the brain is excellent since fish directly contributes to increased brain activity.

6. Prevents Cancer 

Eating sheelavathi fish can help control cancer, the most prevalent disease. Sheelavathi fish's antioxidant content impacts the body's battle against cancer.

7. Younger-looking Skin

The sheelavathi fish prevents ageing and maintains nourished youthful skin. Additionally, sheelavathi fish protects skin from the sun rays, which can age your skin.

8. Improves Eyesight 

Sheelavathi fish has vitamin A, which obliges vision development. We already know that vitamin A is essential for keeping your vision healthy. The Rohu fish is crucial in preventing night blindness.

9. Beneficial In Pregnancy

During pregnancy, sheelavathi fish is a healthy option. Sheelavathi fish do not contain mercury as other fish do. Therefore, ingesting mercury is not advised during pregnancy, even in trace doses. Because fish includes iron, zinc, protein, magnesium, and many other vitamins and minerals, it is the ideal option for pregnant women and is therefore highly advised.

Some Lip-Smacking Dishes

After learning about the nutritional values and health benefits of sheelavathi fish, some of its quick and popular Indian dishes that you can prepare in your kitchen are as follows:

Sheelavathi Fish Curry 

The spicy, delicious fish curry with homemade masala spices. "Sheelavathi Fish Curry" is a wholesome aquaculture fish, significantly elevated in protein and good for health. This is the main course dish which can be clubbed with either brown rice or chapati. 

Tandoori Fish Tikka 

The tasty, finger-licking Tandoori Fish Tikka is flavoured with lemon and packed with savour. Northern India's Sheelavathi Fish Tikka is a well-preferred dish. It can be prepared at home using an oven. It is a weekend brunch recipe that can be eaten any day of the week and is quite simple to prepare.

This recipe is entirely gluten-free and is suitable for a ketogenic diet or weight loss plan. Due to the mild lemon flavour and mild spice in this meal, it is one of the favourite dishes of fish lovers.

This meal is typically made using fish, marinated for a few hours and cooked in a clay oven or tandoor. A built-in oven can be used for this dish if you are one of the many people who do not have a clay oven at home.

Dietitian's Recommendation 

"Fish is one of the healthiest foods on earth. It is a powerhouse of nutrients and offers many health benefits. For example, fish contains omega-3 fatty acids, which are considered beneficial for high blood cholesterol and blood sugar levels, making it a good choice for heart patients and diabetics. 

Apart from that, fish provides a generous amount of protein which helps in the growth and maintenance as well as various other essential functions of our body, making it a better choice for growing kids and bodybuilders. It also contains other nutrients that help us in skin treatment, cancer treatment, vision improvement, etc. Moreover, Rohu can be added to various recipes.

Therefore, as a nutritionist, I strongly recommend consuming fish at least 2 or 3 times a week for getting the maximum benefit."

-Dietician Lavina Chauhan

The Final Say 

Let us wrap up by saying that Sheelavathi (Rohu) fish is an excellent, cost-effective, and delicious option for people worldwide. In addition, Rohu fish has several health advantages, including increasing brain health, strengthening bones, boosting immunity, and being a rich source of protein, omega-3 fatty acids, and vitamins. So, for a nutritious, filling supper, stock up on sheelavathi(Rohu) fish the next time you are at the grocery store or fish market.


1. Is sheelavathi fish good for diabetic people?

Yes, eating fish is safe for diabetes, especially sheelavathi fish, because it contains omega-3 fatty acids that lower blood sugar levels.

2. Does sheelavathi fish help in reducing bad cholesterol?

Even with high cholesterol, fish can be a healthy part of the diet. Although all fish species contain some cholesterol, they are low in saturated fat and high in heart-healthy omega-3 fatty acids. In addition, selenium, zinc, and potassium are excellent for cardiovascular health and are present in sheelavathi (Rohu) fish.

3. Can I eat fish daily?

Fish can be included in your daily diet in different forms. Or else, if you do not wish to eat fish daily, you can add it 2 to 3 times a week. 

4. Does Rohu fish contain mercury?

Rohu is a type of fish commonly available across India. Physicians advise eating fresh (avoid canned/tinned) fish, irrespective of age and health conditions. It does not contain mercury as it is not sea fish, found primarily in aquaculture and freshwater pools.

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