Thenga Paarai Fish: Benefits And Recipe



Published on: 24-Sep-2022


10 min read




Tarishi Shrivastava


Thenga Paarai Fish: Benefits And Recipe

Thenga Paarai Fish: Benefits And Recipe

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Horse mackerel, commonly known as the Thenga Parai fish, belongs to the family of fishes called Carangidae,  made up of jacks and trevallies. Other common names of Thanga Paarai fish are Horse mackerel, Maasbanker, Haddock, Stöcker, and gross Stöcker.

Thenga parai belongs to the ray-finned fish class. It reaches a length of 30-50 centimetres and weighs 300-400 grams. True, the weight of some fish may

exceed 1 kg. However, the fish's body is spindle-shaped and elongated, protected with small scales. 

It ends with a thin caudal peduncle, and a wide-bifurcated caudal fin and bone plates with spines are located along the lateral line. They protect fish from predators. 

Also, thenga parai has 2 dorsal fins. Besides, there are 2 sharp rays on the caudal fin. The average lifespan of this fish is approximately 9 years.

Sounds interesting! Read more to know about the nutritional benefits of this fantastic fish.

Table Of Contents

1. Nutritional Value And Facts

2. Thenga Parai Health Benefits

3. What Are The Side Effect? 

4. Recipe- Japanese-Style Thenga Parai

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

Nutritional Value And Facts

Thenga paari fish is not only delicious, but it also comprises various health benefits.

It contains up to 20% protein and little fat. Therefore, the calorie content in 100 grams of fish is only 114 kcal. 

It also has many valuable nutritive substances like sodium, iron, iodine, calcium, manganese, molybdenum, phosphorus, sulphur, fluorine, cobalt, copper, chromium and, zinc, nickel. 

There is also a large amount of omega 3 and 6, vitamins A, E, folic acid, vitamin B1, B2 and B6. Approx 100 g of thenga paarai contains :

  • Calorie - 114 kcal 
  • protein - 18.5g 
  • Fat -  4.5g
  • Water - 76g

Thenga Parai Health Benefits 

Such a nutritional composition and low-calorie content make thenga parai beneficial food for everyone, especially those struggling with obesity. Regular consumption of this fish produces a significant contribution to your health. The main health benefits of thenga parai are;

  • Essential for the functioning of the heart. 
  • Improve elasticity of blood vessels. 
  • Helps in maintaining metabolism and immune system function. 
  • Decrease the cholesterol level. 
  • Prevents blood clots and inflammations. 
  • Prevents rheumatoid arthritis. 
  • Improves vision. 
  • Protect from cancer. 
  • Prevents bronchial allergies in children. 
  • Avoids postnatal depression. 
  • Protects pores and skin from UV damage.

You Can Also Read: Silan Fish: Nutritional Value And Benefits

What Are The Side Effect? 

The disadvantage of this fish is that it produces various mercury compounds. Therefore, it is advised that young children, pregnant women, and nursing mothers avoid this fish intake because it can impair the developing neurological system. Moreover, it is not recommended for people who have specific seafood intolerances.

Recipe- Japanese-Style Thenga Parai


  • Thenga parai- 3 pcs
  • Lemon- 1 tsp
  • Salt and pepper, as per taste 
  • Butter- 3 tbsp 
  • Sour cream- ½ Cup
  • A bunch of parsley or dill
  • Orange (or tangerine) 1 pc
  • Grated cheese- 2-3 tbsp

Preparation Method

1. Cut fish into fillets and sprinkle with juice squeezed from a lemon. 

2. Chop the greens and lightly fry with oil. 

3. Add salt and pepper, and put the fillets in a saucepan on the fried greens. 

4. Pour with sour cream, put orange slices, and sprinkle with cheese.

5. Bake in the oven for 15-20 minutes. 

6. Serve with boiled rice.

Dietitian’s Recommendation

Thenga parai, being very nutritious, is incredibly delicious, and you can make various lip-snacking recipes with this fish. 

I would recommend that you should have it grilled, roasted, and you can also steam it in curry-based preparation. For non-veg lovers, including fish thrice a week is a good idea.


-Dietitian Lavina Chauhan

The Final Say

Thenga paarai is a small-sized fish generally found in coastal waters and large water bodies. It is highly nutritious and therefore is considered a healthy fish variety. However, you can opt out of it if you are a non-vegetarian or if you see them in your nearby stores.


1. Does thenga parai have omega-3?

Thenga parai, taking into account its status as an oily fish, is a fatty fish. This fat is rich in omega-3 fatty acids, helping to reduce cholesterol and triglyceride levels in the blood that help reduce the risk of heart and blood vessel diseases.

2. How much thenga parai fish can I have in a week?

Yes, you can include fish twice in your weekly meal plan.

3. Does theng parai fish contain mercury?

It is often considered a low mercury content fish.


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