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B2B: 0567 338 333 B2C: 0983 532 532
135 Lien Phuong, Phuoc Long B, Thu Duc, HCM City

What is pomfret fish? How much is 1 kg? Prepare properly and suggest dishes

I/ What is Pomfret Fish?

1. Characteristics of Pomfret Fish Identification

White Pomfret: This fish has a short and flat oval-shaped body. It has large eyes, a small mouth, and a blunt snout. The dorsal fin is elongated, and the ventral fin is divided into two lobes. The ventral side is deep white in color.

Golden Pomfret: A distinctive feature of this fish is its coloration. It has silver scales combined with golden spots. The body is flat and the head is rounded. The largest golden pomfret can reach up to 40cm in length and weigh 3.4kg.

Black Pomfret: Similar to other variations in the family, the black pomfret has a flat, oval-shaped body and dark to grayish skin color. Its scales are very small, and it has elongated pectoral and dorsal fins. The mouth is round and blunt, with two small rows of teeth.

2. Nutritional Value of Pomfret Fish

Pomfret fish is a valuable source of food with high fat content, providing calcium, vitamin A, D, and vitamin B12. This fish is especially important for the nervous system due to its high vitamin B12 content.

Additionally, pomfret fish provides iodine, which supports the thyroid gland and benefits vision, hair, and skin health.

Health benefits of pomfret fish:

1. Brain development for children: The fish’s oil contains DHA and EPA, which promote the development of the nervous system in young children.
2. Stroke prevention: Omega-3 in pomfret fish helps prevent strokes and reduces the risk by up to 50%.
3. Heart disease risk reduction: Omega-3 helps reduce the risk of heart failure and controls the development of small spots on blood vessels.
4. Immune system boost: Vitamin D in pomfret fish supports the immune system, helping to fend off illnesses like colds, flu, and headaches.
5. Weight management support: Pomfret fish is suitable for diets as it is low in carbohydrates and calories.
6. Cholesterol control: Omega-3 in pomfret fish helps control cholesterol levels and prevents harmful cholesterol buildup.
7. Bone protection: Vitamin D in pomfret fish helps maintain strong bones, preventing joint and bone diseases.
8. Depression reduction: Daily consumption of pomfret fish provides sufficient omega-3, reducing the risk of depression.

II/ Common Types of Pomfret Fish

1. Golden Pomfret

Golden Pomfret, also known as Yellow Pomfret, is a popular and favored species of pomfret fish. It is often found in various coastal areas of Vietnam, especially in the North and Central regions.

Golden Pomfret has a similar appearance to White Pomfret. It has a small head, a small mouth, and no scales on the head. In contrast, the body is covered with small round scales. The dorsal fin, tail fin, and scales on the body are golden, which is why it’s called Golden Pomfret.

Golden Pomfret, like other types of pomfret fish, has delicious and unique-tasting meat. Its meat is different from many other sea fish, usually lacking a fishy odor and having a natural sweet flavor.

2. White Pomfret

White Pomfret, also known as Silver or White Pomfret in English, is a popular sea fish in Southeast Asia, including Vietnam. White Pomfret is characterized by its nearly round, flat, and silvery-white body. It has a small, round head, large eyes relative to its head size, and a small, round, evenly spaced set of teeth. The body is covered with small, round scales, and the dorsal fin resembles bird wings. With its bright white color, White Pomfret has an attractive appearance.

The meat of White Pomfret is delicious, naturally sweet, slightly fatty, and quite tender. Due to these characteristics, it’s suitable for various cooking methods, such as sweet and sour soup, tomato sauce, frying, steaming, or grilling, making use of its pure flavor and nutrients.

3. Black Pomfret

Black Pomfret, also known as Black Pompano, is one of the popular pomfret fish species, often found in coral reefs in the Indian and Pacific Oceans. In Vietnam, Black Pomfret is commonly found in the North, Central, and South coastal regions.

Black Pomfret has distinct characteristics compared to the previous two pomfret species. Its mouth is also round and blunt, but it has two small and sharp rows of teeth. The dorsal and tail fins of Black Pomfret are quite long. Its body is typically brownish-gray, lacking the light white or golden color found in the other two species.

4. Spiky Pomfret

In many cases, people confuse Spiky Pomfret (Psenopsis Anomala) with White Pomfret because they share some similarities in appearance. Spiky Pomfret is one of the four pomfret fish species commonly harvested and consumed.

Spiky Pomfret has a more elongated, oval-shaped body compared to other pomfret species. The body is flat and has a bright white color. Its fins have a spiky appearance, and the tail fin is divided into two lobes, with the lower lobe longer. Spiky Pomfret is generally smaller in size compared to White Pomfret and has hard spines hidden under the skin.

III/ Pomfret Fish Price per Kilogram

If you’re interested in the price of pomfret fish per kilogram, here’s detailed information:
– Fresh live pomfret fish swimming in tanks are priced around 230,000 VND to 250,000 VND per kilogram, with sizes typically ranging from 800 grams to 1.5 kilograms.
– Freshly frozen pomfret fish are priced at around 120,000 VND per kilogram, with sizes of approximately 1 kilogram.
– Cleaned frozen pomfret fish are priced at around 130,000 VND per kilogram, also with a size of about 1 kilogram.

IV/ How to Prepare Pomfret Fish

When preparing pomfret fish, the most important step is to scale the fish and remove the internal organs. This helps reduce the risk of a fishy odor. If not cleaned properly, the fish can have an unpleasant smell. Be sure to carefully gut the fish and clean all white or grayish membranes inside.

Use Lemon and Vinegar: Both lemon and vinegar contain organic acids that can help eliminate the fish’s fishy odor. They make the fish meat firmer and more flavorful. However, do not use concentrated lemon juice or vinegar. Dilute them when using to avoid cooking the fish with excessive acid. Also, do not soak the fish in lemon or vinegar water for too long.

Use Rice Water or Saltwater: Rice water or saltwater can also help reduce the fishy odor of the fish. After cleaning the fish, place it in rice water or diluted saltwater for about 15 minutes. This effectively removes the odor.

Use White Wine: White wine is another good method for removing the fish’s fishy odor. Additionally, wine can enhance the flavor of the fish when cooking.

V/ Delicious Dishes from Pomfret Fish

1. Crispy Fried Pomfret Fish

Ingredients for Crispy Fried Pomfret Fish:
– 500g Pomfret fish
– 200g Potatoes
– 100g Eggplant
– 100g French beans
– 1 tablespoon paprika powder
– 1 packet of tempura flour
– 10g Basil leaves

Step 1: Prepare the Ingredients

– Wash and prepare the ingredients: Cut tomatoes in half, slice potatoes into medium-sized strips, and halve the basil leaves.
– Tip for preventing potatoes from browning: Soak the potato strips in a bowl of saltwater or water with a little vinegar after peeling. Do not soak them for too long to avoid making the potatoes taste bland or lose their flavor.

Step 2: Roast the Vegetables

– Place tomatoes, basil leaves, potatoes, and French beans on a baking tray lined with aluminum foil. Sprinkle paprika powder and salt over the vegetables, mix well.
– Roast in the oven until the vegetables are cooked. Then, add some basil leaves and a little mayonnaise on top. Continue roasting for about 2 more minutes.

Step 3: Fry the Fish

– Clean the Pomfret fish, then use a knife to make a few shallow cuts on both sides of the fish. Roll the fish in dry tempura flour for extra crispiness, ensuring the flour covers the fish evenly, including the fish’s belly for extra crunch.
– In a frying pan, heat some oil. When the oil is hot, fry the fish over low heat until it turns golden brown on both sides, then remove the fish.

Step 4: Finished Dish

– The Pomfret fish, when fried, will have a golden and crispy exterior, thanks to the tempura flour coating. Inside, the fish’s meat will be tender, flavorful, and slightly sweet.
– When serving, you can pair the Pomfret fish with the roasted vegetables and a side of mayonnaise. This combination creates a delightful and harmonious flavor between the creamy mayo and the delicious fish.

2. Pomfret Fish in Tomato Sauce


– 1 Pomfret fish, approximately 700g
– 1 purple onion
– A handful of scallions
– 1 hot chili pepper
– 3 tomatoes
– Cooking oil
– Seasonings: broth powder, sugar, fish sauce


Step 1: Prepare the Ingredients

1. Clean the Pomfret fish: Remove the tail, fins, and scales. Open the belly, remove the guts and blood clots. Rub with salt, then rinse thoroughly.
2. Tomatoes: Wash and cut into wedges.
3. Purple onion: Peel, crush, and finely chop.
4. Scallions: Wash thoroughly and chop finely.
5. Chili pepper: Wash and finely slice.

Step 2: Cook the Pomfret in Tomato Sauce

1. Heat 3 tablespoons of cooking oil and fry the Pomfret fish until golden.
2. In a separate pan, use 1 tablespoon of cooking oil to sauté the purple onion. When fragrant, add tomatoes, 2 tablespoons of fish sauce, 1 tablespoon of broth powder, 1 tablespoon of sugar, and ½ cup of water. Sauté until the tomatoes become soft and mushy.
3. Pour the tomato sauce over the fried Pomfret fish and cook for about 20 minutes. Occasionally spoon sauce over the fish to evenly coat it.

Step 3: Finish

1. Sprinkle chopped scallions and sliced chili peppers for garnish.
2. Turn off the heat, serve the Pomfret fish in tomato sauce, and enjoy.


The Pomfret fish in tomato sauce has a delightful sweet and sour flavor. The fish is tender, flavorful, and goes perfectly with hot rice. It’s a delicious and nutritious dish, especially on cold days.

3. Sour Tamarind Pomfret Soup


– 1 Pomfret fish, approximately 700g
– 1 purple onion
– A handful of scallions
– 1 hot chili pepper
– 3 tomatoes
– Corn
– Bean sprouts
– Tamarind
– Herbs: basil, mint, cilantro
– Seasonings: salt, sugar, fish sauce, broth powder


Step 1: Prepare the Pomfret Fish

1. Clean the Pomfret fish: Remove the tail, fins, and scales. Open the belly, remove the guts and blood clots. Soak the fish in diluted saltwater for 10 minutes to remove any fishy odor, then rinse with clean water and drain.

Step 2: Prepare Other Ingredients

1. Clean the tamarind leaves, soak in diluted saltwater for 10 minutes, then rinse and drain.
2. Tomatoes: Wash and cut into wedges.
3. Corn: Wash and remove the husks.
4. Bean sprouts: Rinse and drain.
5. Herbs: Wash and finely chop basil, mint, cilantro.
6. Chili pepper: Wash and finely slice.

Step 3: Cook the Soup

1. Bring 1 liter of water to a boil, then add corn and tomatoes. Cook until they are soft. Season the broth with sugar, fish sauce, salt, and broth powder according to your taste.
2. Place the Pomfret fish in the pot, simmer for an additional 10 minutes until the fish is tender. Skim off any impurities regularly to keep the soup clear.
3. Add tamarind leaves and bean sprouts, cook for another 2 minutes.
4. Finally, add basil, mint, cilantro, and chili pepper along with sliced tamarind, and tamarind paste for extra tanginess. Stir well, cook for 1 more minute, and then turn off the heat.

Step 4: Serve

Pomfret fish sour tamarind soup has a delicious blend of sweet, sour, and spicy flavors. The broth is perfectly balanced, and the fish is tender. Serve it with hot rice and a side of fish sauce with chili for a complete and satisfying meal.

VI/ How to Store Pomfret Fish Longer

Here is a guide on how to store live Pomfret fish in the refrigerator to ensure they stay fresh:

Step 1: Prepare the Pomfret Fish

1. Clean the Pomfret fish, then remove the guts and entrails. This part can easily decay and cause a musty odor, so be careful to remove it.
2. Rinse the fish thoroughly to remove any blood or mucus.
3. Pat the fish dry with clean paper towels to reduce surface moisture.
4. If necessary, you can cut the fish into smaller pieces for easier storage.

Step 2: Packaging and Storage

1. Place the cleaned Pomfret fish in a vacuum-sealed bag or an airtight food container to prevent air and water from directly contacting the fish.
2. If you have a vacuum sealer, vacuum out the air from the bag or container to store the fish in a vacuum-sealed condition. If you don’t have a vacuum sealer, make sure to seal the bag or container tightly.

Step 3: Store at the Proper Temperature

1. Store the packaged fish in the freezer compartment of the refrigerator.
2. Ensure that the freezer temperature is at 0°C (32°F) or lower.


– It’s a good practice to label with the date of storage to keep track of the time.
– This method helps keep the Pomfret fish fresh and minimizes the intrusion of bacteria and external environment.
– Storing the fish in the freezer compartment of the refrigerator helps keep it fresh and tasty compared to the regular refrigerator compartment.

VII/ Conclusion

I hope you find these instructions helpful in choosing the right Pomfret fish and preparing delicious meals for your family. Good luck!