Which Indian Fish is Good for Weight Gain? A Comprehensive Guide

December 19, 2025 •

4 min read

Did you know that incorporating certain fish varieties into your diet can be a highly effective and healthy strategy for weight gain? Many Indian fish are packed with high-quality protein and essential fatty acids, making them perfect for those looking to add muscle mass and healthy weight.

Quick Summary

This guide details the best Indian fish for healthy weight gain, focusing on high protein and Omega-3 fatty acid content. It explains how to cook them to maximize calories and build muscle.

Key Points

Fatty fish is key: Focus on higher-calorie, fatty Indian fish varieties like Surmai and Bangda for weight gain.
Omega-3s for muscle: These fish are rich in Omega-3 fatty acids, which aid muscle protein synthesis and overall health.
Protein powerhouse: Indian Salmon (Rawas) is an excellent source of high-quality protein for muscle development.
Cooking methods matter: Shallow frying, rich curries, and grilling with oil boost the caloric density of your fish meal.
Pair with carbs: For effective weight gain, pair high-fat fish with calorie-dense complex carbohydrates like rice.
Sardines are nutrient-dense: Small fish like sardines (Mathi) are packed with Omega-3s and are an affordable option.
Prioritize caloric density: Choose fattier fish over leaner options like Katla or Rohu if weight gain is the primary goal.

The Role of Fish in Healthy Weight Gain

Weight gain is a caloric equation: you must consume more calories than you burn. However, for healthy weight gain, particularly for building muscle mass, the quality of calories is crucial. High-protein and high-fat foods are essential for this process. Fish, especially certain fatty varieties, are an excellent source of both.

Fish provides complete, high-quality protein, which is vital for muscle repair and growth. It is also a significant source of beneficial Omega-3 fatty acids, which not only contribute to caloric intake but also reduce inflammation and support overall health, making the weight gain process a healthy one. While many fish are lean and low-calorie, focusing on fattier, nutrient-dense varieties and calorie-rich cooking methods is key for gaining weight.

Top Indian Fish for Healthy Weight Gain

Indian Salmon (Rawas)

Also known as Indian Salmon, Rawas is a popular and expensive fish found off the western coast of India. Its pinkish-orange meat is known for being tender and flavorful.

High Protein: Rich in essential amino acids, it helps in building and maintaining muscle mass.
Omega Fatty Acids: It is an oily fish, containing a good source of Omega-3 and Omega-6 fatty acids, contributing to its caloric density.

Surmai (King Mackerel)

Surmai is often referred to as king mackerel and is prized in many parts of India. It is a rich source of proteins, Omega-3s, and various vitamins, including A, D, B6, and B12. While it contains healthy fats, it is important to consume it in moderation due to potential higher mercury levels.

Indian Mackerel (Bangda)

Very popular in South and Central India, Bangda is a source of protein and healthy fats. It is also packed with Omega-3, Vitamin D, and selenium. Preparing Bangda using calorie-adding methods, like shallow frying with oil, can significantly increase its weight-gain potential.

Sardines (Pedvey or Mathi)

Though small in size, Indian oil sardines are a powerhouse of nutrition. They are rich in Docosahexaenoic acid (DHA), proteins, vitamins, and minerals that promote bone health and immunity. Since they are oily fish, they are an excellent source of Omega-3 fatty acids. Canned sardines can be a very convenient and affordable option for a quick calorie boost.

Hilsa (Ilish)

Ilish is a prized fish, especially in Bengali cuisine, and is known for its delicious, tender meat and rich flavor. This oily fish is very rich in Omega-3 fatty acids, which is beneficial for heart health and can help contribute to healthy weight gain.

Comparison of Fish for Weight Gain

To help you decide, here is a comparison of different fish types available in India, focusing on their suitability for a weight gain diet.


Fish Type	Protein per 100g (approx.)	Calories per 100g (approx.)	Fat Profile	Best for Weight Gain?
Indian Salmon (Rawas)	20g+	200-300 Cals	Rich in healthy unsaturated fats and Omega-3.	Yes, high in protein and calories.
Surmai (King Mackerel)	20g+	200-300 Cals	Good source of Omega-3 and Omega-6.	Yes, high protein and fat content.
Indian Mackerel (Bangda)	20g+	200-300 Cals	Oily fish, excellent source of Omega-3.	Yes, good calories and healthy fats.
Sardines (Mathi)	20g+	200-300 Cals	Very high in Omega-3 fatty acids.	Yes, nutrient-dense and affordable.
Hilsa (Ilish)	20g+	200-300 Cals	Oily fish, very rich in Omega-3.	Yes, offers high calories from healthy fats.
Katla (Indian Carp)	20-22g	80-100 Cals	Low in saturated fat.	No, it is a lean, low-calorie fish better suited for weight loss.
Rohu	High protein	80-100 Cals	Relatively lean.	No, like Katla, it is a lean fish.

Cooking Methods for Calorie Maximization

Choosing the right cooking method is just as important as choosing the right fish. Here are some strategies to maximize the caloric intake:

Shallow Frying: Use heart-healthy oils like mustard or coconut oil. Marinate the fish with spices and then shallow fry until golden and crisp. Recipes like Bharlela Bangda or Tawa Surmai are excellent examples.
Rich Curries: Prepare fish curries with a rich base of coconut milk, yogurt, or nut pastes. Mughlai Fish Curry or Bengali-style curries often incorporate these ingredients.
Grilling with Oil: Marinate fish fillets and grill them while basting with oil or ghee. This adds healthy fats and prevents the fish from drying out.
Pairing with Calorie-Dense Sides: Serve your fish with a side of rice, potatoes, or whole-grain bread to add more carbohydrates and boost your overall calorie intake.

A Sample Weight Gain Meal Plan

Incorporating these fish into a balanced diet is crucial. Here is a sample meal idea:

Lunch: Serve a hearty portion of grilled Indian Salmon (Rawas) alongside a generous bowl of steamed brown rice and a side of vegetable stir-fry cooked in a healthy oil. Add some nuts to your salad for an extra calorie punch.
Dinner: Prepare a rich, coconut-based Bangda fish curry and enjoy it with roti or rice. This combination of healthy fats, protein, and carbs is ideal for a post-workout meal or a nutrient-dense dinner.

Conclusion

For those aiming for healthy weight gain, certain Indian fish varieties offer an excellent nutritional profile. By prioritizing fatty, high-protein fish like Indian Salmon (Rawas), Surmai, Indian Mackerel (Bangda), and Sardines, and employing calorie-rich cooking methods, you can effectively increase your caloric and nutrient intake. Always ensure your diet is balanced and combines these healthy foods with consistent exercise to promote muscle growth and overall wellness. Learn more about healthy weight gain strategies on Healthline.

Disclaimer

This article provides general information. Consult a healthcare professional or a registered dietitian before making any significant changes to your diet, especially concerning weight management.

Frequently Asked Questions

No, not all fish are suitable for weight gain. Leaner fish varieties, like Katla or Tilapia, are lower in calories and better suited for weight loss. For weight gain, focus on fattier fish like Indian Mackerel (Bangda) or Surmai, which are more calorie-dense.

Indian Salmon (Rawas) is an excellent Indian fish similar to Atlantic salmon. Surmai (King Mackerel) is also a great alternative, as both are rich in protein and beneficial omega fatty acids.

No, gaining weight requires a calorie surplus achieved through a balanced diet. Fish can be an important part of that diet by providing high-quality protein and healthy fats, but it should be combined with other calorie-dense foods.

The recommended intake for fatty fish to benefit from Omega-3s is often two to three servings per week. For weight gain, you can increase this, but it is best to consult a dietitian for a personalized plan, especially with fish that may contain higher mercury levels.

While some river fish like Hilsa and certain carps can be fatty, marine fish often have higher Omega-3 content. However, Hilsa is particularly noted as a very popular and oily fish in Indian cuisine that can aid weight gain.

Cooking method significantly impacts the caloric content. Frying fish in oil or ghee adds substantial calories, making it ideal for weight gain. Conversely, steaming or baking without added fats keeps the calorie count low.

Recipes like Bharlela Bangda (stuffed and fried mackerel) and rich fish curries made with coconut milk or creamy pastes are excellent for adding calories. Pairing these with rice or ghee-based parathas further boosts energy intake.