The Surprising Health Benefits of Indian Mackerel Fish You Must Know

Indian mackerel Rastrelliger kanagurta

The Indian mackerel (Rastrelliger kanagurta) is a species of mackerel in the scombrid family (family Scombridae) of order Perciformes. It is commonly found in the Indian and West Pacific oceans, and their surrounding seas. It is an important food fish and is commonly used in South and South-East Asian cuisine. It is known by various names, such as ‘Kembung’ in Indonesia, Bangda(बांगडा) in Marathi, Aiyla(അയല, ഐല) in Malayalam, Kumula” (குமுளா) or Kanaangeluthi (கானாங்கெளுத்தி) in Tamil and ‘Bangude’ (ಬಂಗುಡೆ) in Tulu, Konkani and Kannada. Lets mynutrisi talk about the benefits of this Indian Mackerel Fish.

Benefits of Indian Mackerel Despite of Its Superb Taste

Indian Mackerel, a common fish of south east asia. You  might feel so bored during your childhood years whenever your mother cooks this fish almost every day … no matter how it is cooked either fried, curried, spicy, made salty, cooked as soup and so on, this fish still has a very delicious taste furthermore it is cheap fish and have more fill than other fish. After all, it is very easy to find and sold everywhere whether it is in wet market, in supermarkets and in small retail fridge shops. Often we think this fish is a low class level compared to other fish like salmon and other expensive fish. Did you know that although this fish is very cheap compared to other fish, it contains multiple nutritional value from imported fish and expensive fish which we always thought is more nutritious.

Indian Mackerel fish contains Omega-3 Fatty Acids – 2.991 mg and also is high in Omega-6 Fatty Acids that is about 245 mg. Whoever eats this fish does not need to take a diet or milk supplement that offers omega nourishing, this is because the amount of omega in the fish is far more than the amount of omega found in the very expensive dietary supplements. Omega is an fatty acid that is very beneficial for your heart. Among other benefits found in the fish are:

  • Indian Mackerel fish is very effective in controlling the levels of hormones and also increases the elasticity of the blood vessels and capillaries.
  • It helps in reducing cancer-causing agents and thereby inhibits cancer risk.
  • It benefits the body by lowering the bad cholesterol levels as well as has nourishment that can reduce blood clots.
  • This fish also lowers the level of high blood pressure.
  • It helps in treating migraine headaches, atherosclerosis and arthritis conditions.
  • It also improves memory by increasing brain activity.
  • It can help in preventing the associated heart disease disorders, improves the function of the weakened organ, strengthens the immune system and regulates metabolism.

So now, Do you think this is a low class food?? What are you waiting anymore? Let put this fish in our next menu.

How to Make the Best Bangda Fry

Bangda fry is a crispy fish fry dish made from marinating Mackerel fish with Indian spices. It taste amazing and it’s a wonderful treat for sea food lovers. This is the best Indian Mackerel Fish recipe by Get Curried

Special Recipes of Indian Mackerel Fish : 


  • 1 tbsp Ginger-garlic paste
  • 6 tbsp red chilli pwd
  • ¼ cumin seeds
  • 4-5 peppercorn
  • 1 inch Cinnamon stick
  • 5 Cloves pinch Fenugreek seeds
  • ¼ tsp brown or black mustard seeds
  • ¼ tsp turmeric powder
  • Salt as required
  • 1 tsp Sugar
  • 200 ml White Vinegar
  • Besan for frying
  • 5 Mackerel fish or any of your choice


  1. Marinate the banga fish with salt, turmeric powder and keep it aside for some time.
  2. Grind all the spices together – pepper corns, cinnamon stick, cumin seeds, fenugreek, sugar, cloves, mustard seeds, chilli powder, turmeric, salt, ginger garlic paste and vinegar and run it into a fine smooth paste.
  3. Add vinegar to get the paste consistency.
  4. Apply the masala to the fish.
  5. Heat some oil in pan, and keep the gas on medium flame.
  6. Sprinkle the besan top of the fish, flip it and again sprinkle it with besan
  7. Fry the fish in the pan, make sure they are cook evenly from both the sides.
  8. For plating : place the fish fry along with some lime wedges and coriander leaves.
  9. Bangda Fish Fry is ready to be served.