Bombay duck is a well-liked and distinctive fish discovered within the coastal waters of the Arabian Sea and the Bay of Bengal. This fish holds a particular place in Indian delicacies, notably within the coastal areas of India. It has been part of conventional recipes for hundreds of years and is cherished for its distinctive flavour and texture. The fish is extensively utilized in numerous dishes, starting from fried snacks to spicy curries, making it an integral a part of the culinary heritage of the area.
In this text, we’ll discover the dietary profile of Bombay duck, its well being advantages, cooking strategies and recipe concepts, shopping for and storing suggestions, precautions and concerns, in addition to handle steadily requested questions associated to its consumption. By understanding the dietary worth of Bombay duck and easy methods to incorporate it right into a balanced weight-reduction plan, readers could make knowledgeable choices about together with this scrumptious fish of their meals.
Origin Of The Name Bombay Duck
There are a number of theories behind the identify. To start with, the time period “Bombay” refers back to the metropolis of Mumbai, previously often called Bombay, which is positioned on the western coast of India. The fish is considerable within the coastal waters of the Arabian Sea, together with the realm round Mumbai. The identify “duck” is believed to have been given to this fish as a result of its slippery and slimy nature, in addition to its potential to shortly wriggle out of 1’s arms when caught. This behaviour is harking back to the way in which geese transfer swiftly in water. The mixture of the fish’s abundance in Mumbai’s coastal waters and its slippery nature led to the identify “Bombay duck”.
The second concept is predicated on a colonial-era story. During that point, fish was considerable within the waters close to Mumbai (previously often called Bombay). The native fishermen used to catch this fish and dry it within the solar to protect it for longer durations. It is claimed that when British colonisers encountered the dried fish for the primary time, they referred to it as “Bombay daak,” with “daak” being a Hindi phrase for mail or postal service. However, as a result of British accent, it was misheard and recorded as “Bombay duck”.
Another concept means that the identify “Bombay duck” originated from the phrase “Bombe daca,” which implies “good for nothing” or “worthless” in Portuguese. It is claimed that Portuguese sailors used this time period to explain the sturdy odor of the dried fish throughout their voyages.
Nutritional Profile Of Bombay Duck
As per reviews, 100 g of Bombay duck incorporates the next vitamins
Energy: 293 kcal
Carbohydrate: 2.5g
Protein: 61.7 g
Fat: 4 g
Calcium: 1.39 g
Phosphorus: 240 mg
Health Benefits of Consuming Bombay Duck
High Protein Content and Muscle Development
Bombay duck is a wealthy supply of high-quality protein, which is important for the expansion, restore, and upkeep of physique tissues, together with muscle tissue. According to analysis, protein performs a vital position in supporting muscle improvement, offering energy, and aiding in general bodily health.
Omega-3 Fatty Acids and Heart Health
Bombay duck incorporates omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids have been related to quite a few well being advantages, notably for coronary heart well being. Studies present that omega-3 fatty acids assist cut back irritation, decrease triglyceride ranges, and enhance general cardiovascular operate, decreasing the chance of coronary heart illness and selling a wholesome coronary heart.
Essential Vitamins and Minerals for Overall Well-being
Bombay duck is an efficient supply of assorted important nutritional vitamins and minerals that contribute to general well-being. Some key vitamins present in Bombay duck embody:
Vitamin A: Bombay duck is an efficient supply of vitamin A, which is necessary for eye well being, immune operate, and the upkeep of wholesome pores and skin. Research proves that vitamin A helps keep the integrity of the cornea and helps the traditional functioning of the retina. Furthermore, going by current analysis, it additionally performs a task in supporting the immune system, selling wholesome cell development, and contributing to general pores and skin well being.
Vitamin B12: Bombay duck is especially wealthy in vitamin B12, which is important for the manufacturing of crimson blood cells, neurological operate, and DNA synthesis. Studies show that vitamin B12 is important for sustaining wholesome nerve cells and crimson blood cells, supporting cognitive operate, and stopping sure sorts of anaemia.
Vitamin D: Bombay duck incorporates vitamin D, which is essential for a number of bodily features. As per research, vitamin D performs a task in selling calcium absorption, supporting bone well being, and guaranteeing correct immune system operate. Research reveals that it is usually concerned in regulating temper and will have a optimistic influence on psychological well being.
Iron: Iron is a crucial mineral present in Bombay duck that’s important for the manufacturing of haemoglobin in crimson blood cells. Haemoglobin carries oxygen from the lungs to tissues all through the physique. It has been confirmed by scientific analysis that satisfactory iron consumption helps forestall iron deficiency anaemia and helps general vitality ranges and cognitive operate.
Calcium: Bombay duck gives a superb quantity of calcium, which is important for the event and upkeep of sturdy bones and tooth. As per reviews by Harvard University, calcium can also be concerned in muscle operate, nerve transmission, and blood clotting. Consuming calcium-rich meals like Bombay duck helps help optimum bone well being and general skeletal operate.
Phosphorus: Phosphorus is one other mineral present in Bombay duck that performs a vital position in sustaining wholesome bones and tooth. It is concerned in vitality metabolism, DNA synthesis, and cell operate. Studies point out that phosphorus additionally helps with kidney operate, nerve signalling, and the utilization of assorted nutritional vitamins and minerals.
Summary
Bombay duck provides high-quality protein for muscle improvement, omega-3 fatty acids for coronary heart well being, and important nutritional vitamins and minerals for general well-being. It incorporates vitamin A for imaginative and prescient and immune well being, vitamin B12 for crimson blood cell manufacturing and neurological operate, vitamin D for bone well being and immune operate, iron for vitality and cognitive operate, calcium for sturdy bones and tooth, and phosphorus for bone well being and cell operate. Including Bombay duck in your weight-reduction plan gives these vitamins, supporting numerous facets of your well being and well-being.
Healthy Cooking Recipes For Bombay Duck
1. Steamed Bombay Duck with Herbs:
Ingredients
– Bombay duck: 250 g
– Ginger paste: 1 teaspoon
– Garlic paste: 1 teaspoon
– Lemon juice: 1 teaspoon
– Turmeric powder: ½ teaspoon
– Salt to style
– Fresh coriander leaves: 50g
– Fresh mint leaves: 5 leaves
Instructions
1. Clean the Bombay duck fillets and pat them dry with a paper towel.
2. In a bowl, combine collectively ginger paste, garlic paste, lemon juice, turmeric powder, and salt to make a marinade.
3. Coat the Bombay duck fillets with the marinade, guaranteeing they’re nicely coated. Let them marinate for 15-20 minutes.
4. Prepare a steamer or a steaming setup by bringing water to a boil in a big pot or pan.
5. Place the marinated Bombay duck fillets on a heatproof plate or a steamer basket.
6. Sprinkle contemporary coriander leaves and mint leaves on high of the fillets for added flavour.
7. Once the water within the steamer is boiling, rigorously place the plate or steamer basket with the fish on high.
8. Cover the steamer and steam the Bombay duck fillets for about 10-12 minutes, or till they’re cooked by and tender.
9. Once steamed, take away the fillets from the steamer and switch them to a serving plate.
10. Garnish with extra contemporary herbs, if desired, and serve scorching as a wholesome and light-weight meal.
Baked Spiced Bombay Duck
Ingredients
– Bombay duck (bombil) fillets: 250g
– Ginger paste: 1 teaspoon
– Garlic paste: 1 teaspoon
– turmeric powder: 1 teaspoon
– Red chilli powder: 1 teaspoon
– Cumin powder: ½ teaspoon
– Coriander powder: ½ teaspoon
– Salt to style
– Olive oil: 1 tablespoon
– Fresh coriander leaves for garnish
Instructions
1. Preheat your oven to 375°F (190°C).
2. Clean the Bombay duck fillets and pat them dry with a paper towel.
3. In a bowl, combine collectively ginger paste, garlic paste, turmeric powder, crimson chilli powder, cumin powder, coriander powder, salt, and olive oil to make a marinade.
4. Coat the Bombay duck fillets with the marinade, guaranteeing they’re nicely coated. Let them marinate for 15-20 minutes.
5. Line a baking sheet with parchment paper or calmly grease it.
6. Place the marinated Bombay duck fillets on the ready baking sheet, leaving some house between every fillet.
7. Bake the fillets within the preheated oven for about 12-Quarter-hour, or till they’re cooked by and barely crispy on the perimeters.
8. Once baked, take away the fillets from the oven and switch them to a serving plate.
9. Garnish with contemporary coriander leaves and serve scorching.
Buying and Storing Tips for Bombay Duck
When buying Bombay duck and storing it correctly, you’ll be able to guarantee its freshness and keep its high quality. Consider the next suggestions:
Buying Tips
Choose contemporary fish: Look for a Bombay duck that has clear, vibrant eyes, shiny pores and skin, and a gentle aroma. Avoid fish with boring or cloudy eyes and a powerful fishy odor, as these might be indicators of poor high quality or spoilage.
Buy from respected sources: Purchase Bombay duck from trusted fishmongers or respected seafood markets to make sure its freshness and high quality.
Storing Tips
Refrigerate instantly: As Bombay duck is a perishable fish, it needs to be refrigerated promptly after buy. Place it in a sealed container or wrap it tightly in plastic wrap to stop odours from spreading to different meals within the fridge.
Use inside a number of days: Ideally, eat Bombay duck inside 1-2 days of buy to get pleasure from it at its freshest. The fish could begin to lose its high quality and flavour past this time-frame.
Freezing: If you might be unable to eat the Bombay duck inside a number of days, you’ll be able to freeze it for later use. Wrap the fish tightly in moisture-proof wrapping or place it in a freezer-safe container earlier than storing it within the freezer. It is really useful to make use of frozen Bombay duck inside 2-3 months for the highest quality.
Thawing Tips
Slow thawing within the fridge: When prepared to make use of frozen Bombay duck, thaw it slowly within the fridge in a single day or for a number of hours. This gradual thawing course of helps keep the fish’s texture and high quality.
Avoid thawing at room temperature: Avoid thawing the fish at room temperature, as this may promote bacterial development and compromise its security.
Remember to comply with correct meals security practices when dealing with and storing Bombay duck to stop any foodborne sicknesses. When unsure concerning the freshness or high quality of the fish, it’s advisable to discard it to make sure your well being and security.
Summary
To make sure the freshness and high quality of Bombay duck, comply with this shopping for and storing suggestions. When buying, select fish with clear eyes, shiny pores and skin, and a gentle aroma. Buy from respected sources. Refrigerate promptly, ideally consuming inside 1-2 days. For longer storage, freeze in hermetic containers for as much as 2-3 months. Thaw slowly within the fridge and keep away from room temperature thawing. Following the following pointers helps keep the fish’s freshness, flavour, and security, guaranteeing an pleasant culinary expertise.
Precautions and Considerations for Consuming Bombay Duck
While Bombay duck provides quite a few well being advantages and is loved by many, it is very important take into account sure precautions and components when consuming this fish. Here are some precautions and concerns to bear in mind:
Allergies: Individuals with seafood allergy symptoms ought to train warning when consuming Bombay duck or every other fish. If you will have a identified allergy to seafood, it’s advisable to keep away from consuming Bombay duck to stop allergic reactions.
Mercury content material: Like many different fish, Bombay duck could include hint quantities of mercury. While it’s usually secure to eat moderately, people, notably pregnant girls, nursing moms, and younger kids, needs to be conscious of their general mercury consumption. It is really useful to seek the advice of with a healthcare skilled to find out secure consumption ranges.
Freshness and high quality: Ensure that the Bombay duck you buy is contemporary and of fine high quality. Proper storage and refrigeration are important to keep up freshness. Avoid consuming fish that reveals indicators of spoilage, akin to a powerful odour, sliminess, or discolouration.
Cooking and dealing with: Practice correct cooking and dealing with strategies to attenuate the chance of foodborne sicknesses. Thoroughly cook dinner Bombay duck to an inner temperature of 145°F (63°C) to make sure it’s secure to eat. Follow hygienic practices, akin to washing arms, utensils, and surfaces, to stop cross-contamination with different meals.
Individual dietary concerns: While Bombay duck provides numerous dietary advantages, it is very important take into account your particular person dietary wants and preferences. If you will have particular dietary restrictions or necessities, akin to a low-sodium or low-fat weight-reduction plan, regulate the cooking strategies and components accordingly to align along with your wants.
Summary
When consuming Bombay duck, it is very important take into account precautions and components. Individuals with seafood allergy symptoms ought to keep away from it, and people involved about mercury ranges ought to eat it moderately. Ensure freshness, cook dinner completely, and observe correct hygiene. By being conscious of those components, one can safely get pleasure from Bombay duck whereas making knowledgeable selections for his or her well being.
HealthifyMe Suggestion
Bombay duck is an attention-grabbing identify given to a fish. This fish is understood for its slippery nature and wonderful style.
It is usually served within the coastal area of Mumbai. It has wonderful well being advantages such because it helps to advertise coronary heart well being and immunity and supporting your weight reduction course of.
This fish is so versatile and might be eaten steamed, fried, grilled, or might be added to your favorite fish curry.
If you are attempting to achieve some muscle tissue you must embody this fish in your weight-reduction plan because it incorporates a excessive quantity of protein in a really low variety of carbs.
Try it at this time!
Conclusion
In conclusion, Bombay duck is a flexible and nutritious fish that may be a beneficial addition to a nutritious diet. It gives high-quality protein, important nutritional vitamins, and minerals that contribute to muscle improvement, coronary heart well being, and general well-being. By incorporating Bombay duck into your meals and following correct cooking and storage practices, you’ll be able to get pleasure from its advantages whereas sustaining freshness and high quality. However, it is very important take into account particular person dietary wants, allergy symptoms, and sustainability components when consuming Bombay duck. Remember to seek the advice of with healthcare professionals and select responsibly sourced fish for a healthful and pleasant eating expertise.
Disclaimer: The objective of this text is simply to disperse data and lift consciousness. It doesn’t intend to interchange medical recommendation from professionals. For additional info please contact our licensed nutritionists Here
Frequently Asked Questions (FAQs)
Q. Is Bombay duck good for well being?
Yes, Bombay duck is sweet on your well being. It is a nutritious fish that gives high-quality protein, important nutritional vitamins, and minerals. It helps muscle improvement, coronary heart well being, and general well-being.
Q. Is Bombay duck excessive in protein?
Yes, Bombay duck is excessive in protein. It is a wealthy supply of high-quality protein, which is important for the expansion, restore, and upkeep of physique tissues, together with muscle tissue.
Q. Is Bombay duck excessive in mercury?
Bombay duck, like many different fish, could include hint quantities of mercury. While it’s usually secure to eat moderately, people, particularly pregnant girls, nursing moms, and younger kids, needs to be conscious of their general mercury consumption. It is really useful to seek the advice of with a healthcare skilled to find out secure consumption ranges.
Q. Is Bombay duck good for hypertension?
Bombay duck might be included in a balanced weight-reduction plan for people with hypertension. It is low in sodium, which is helpful for managing blood strain. However, it is very important take into account general dietary components and seek the advice of with a healthcare skilled to find out the most effective strategy on your particular situation.
Q. Can I eat Bombay duck daily?
While Bombay duck generally is a wholesome a part of a balanced weight-reduction plan, it’s usually really useful to eat quite a lot of meals to make sure a well-rounded nutrient consumption. Moderation and selection are key rules for sustaining a nutritious diet. Consider particular person dietary wants and seek the advice of with a healthcare skilled or nutritionist for personalised recommendation on frequency and portion sizes.
Reference Links
- Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
- Omega-3 fatty acids: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1780156/
- The Role of Vitamin A in Retinal Diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835581/
- Role of Vitamin A within the Immune System: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/#:~:text=Since%20VitA%20promotes%20mucin%20secretion,18%2C19%2C20%5D.
- Vitamin D and the Immune System: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
- Vitamin D and Depression: Where is all of the Sunshine?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
- Review on iron and its significance for human well being: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/
- Phosphorus and the Kidney: What Is Known and What Is Needed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3884106/