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Seafood can be prepared in various methods, including grilling, baking, steaming, deep frying, and more. Red snapper, commonly referred to as sankara fish in English, is a popular seafood dish. Popular fish, sankara has a firm texture, an unmistakably sweet flavour, and an outstanding nutritional profile.


It is a low-fat, high-protein fish with white, juicy flesh that is flavorful and may be served in various ways. Additionally,  rich in selenium and vitamin B complex, this fish.


The Caribbean Sea, the Gulf of Mexico, the southeastern Atlantic coasts of Mexico and the United States are where sankara fish can be found. Sankara fish also flourish in the waters of Sri Lanka and South India in India. The fish is referred to as Vanjaram in Andhra Pradesh and Neymeen in South Kerala.

Nutritional Value Of Sankara Fish

Low in calories and high in protein, sankara fish is also a good source of potassium, selenium, vitamin A, and omega-3 fatty acids. Regularly consuming these nutrients can improve your health by reducing your chance of serious illnesses.


Sankara may have health benefits but also high mercury levels, making it dangerous for young children and pregnant people to ingest more than a few times each month. But if you consume it in moderation, it can give you a variety of nutrients. 


Approximately 100g of sankara fish might include

  • Energy – 128kcal
  • Protein – 26.3 g
  • Total fat – 1.72 g
  • Calcium – 40 mg
  • Iron – 0.24 mg
  • Magnesium – 37 mg
  • Phosphorus – 201 mg
  • Potassium – 522 mg
  • Sodium – 57 mg
  • Zinc – 0.44 mg
  • Copper – 0.05 mg
  • Manganese – 0.02 mg
  • Copper – 0.05 mg
  • Selenium – 49 mg
  • Thiamin – 0.05 mg
  • Niacin – 0.35 mg
  • Pantothenic acid – 0.87mg
  • Folate – 6 g
  • Vitamin B-12 – 3.5 g
  • Vitamin A – 115 IU

Sankara Fish Health Benefits

The abundance of minerals found in sankara fish is one of its many health benefits. Here are a few of them:

1. Heart Health

There are many omega-3 fatty acids in sankara fish. The ICMR and NIN study suggests that frequent fish consumption may reduce the risk of heart disease, atherosclerosis, and high cholesterol.

2. Beneficial to Digestion

Good digestion leads to effective absorption. Sankara's nutrients promote smooth digestion and minimise the risk of stomach issues by decreasing inflammation and enhancing food absorption to the bloodstream and other organs.

3. Stimulating the brain

Sankara fish is a brain meal because of all the nutritional elements it contains, like vitamin A, selenium, omega-3 fatty acids, and potassium. Snapper is a fish that stimulates cognitive processes and enhances the health of the neurological system.

4. Avoids Anemia

Sankara fish have vitamin B12, which helps to create healthy red blood cells. Megaloblastic anaemia is brought on by the distortion of red blood cells, which is caused by a vitamin deficiency. Neurological harm may also come from a vitamin B12 shortage.

5. Increases Immunity

Sankara eating regularly could strengthen the immunological system. Selenium, a mineral that helps produce white blood cells that fight infections, is abundant in this food. This fish is full in omega-3 fatty acids, which support immune system control and provide protection from autoimmune illnesses.


6. Weight Control

Sankara is a lean fish that benefits weight loss since it is high in protein and omega-3 fatty acids. Protein, as we all know, aids in the building of muscles and encourages satiety. The omega-3 fatty acids aid in lowering insulin resistance, which increases appetite.

7. Beneficial To Eye And Skin Health

Because of its rich vitamin A content, sankara is a fantastic food for preserving eye health. Fat-soluble vitamins and minerals reduce the risk of eye issues like cataracts and vision loss. Additionally, it makes the skin more supple, radiant, and healthy-looking.

Dietitian Recommendations

Because of its delicious, mild flavour and delicate texture, sankara fish is a well-known variety of seafood. The Sankara fish has a delicate, nutty flavour. Because of its nutritional value, Sankara fish has several benefits, including the ability to help with weight management and reduce your risk of heart disease. 


When mixed with other food categories, it can be grilled, roasted, baked, steamed, or turned into a curry dish. If this particular fish species is offered where you live, you appreciate seafood. Then you ought to incorporate it into your diet.

The Final say

One of the favourites is sankara fish, commonly known as red snapper in English. Fish with high protein content and few calories are also rich in selenium, vitamin A, potassium, and omega-3 fatty acids.


Regular fish consumption may lower the risk of atherosclerosis, high blood cholesterol, and heart disease. Selenium, a mineral that helps produce white blood cells that fight infections and strengthen your immune system, is abundant in Sankara. The immune system is omega-3 fatty acids protect better controlled and autoimmune illnesses.


To enhance your knowledge, go to the reference link. 



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