Bombay Duck: A Fish Devoted To Your Good Health

Bombay duck is a popular and distinctive fish found in the coastal waters of the Arabian Sea and the Bay of Bengal. This fish holds a special place in Indian cuisine, particularly in the coastal regions of India. It has been a part of traditional recipes for centuries and is cherished for its unique flavour and texture. The fish is widely used in various dishes, ranging from fried snacks to spicy curries, making it an integral part of the culinary heritage of the region.

In this article, we will explore the nutritional profile of Bombay duck, its health benefits, cooking methods and recipe ideas, buying and storing tips, precautions and considerations, as well as address frequently asked questions related to its consumption. By understanding the nutritional value of Bombay duck and how to incorporate it into a balanced diet, readers can make informed decisions about including this delicious fish in their meals.

Origin Of The Name Bombay Duck

There are a few theories behind the name. To begin with, the term “Bombay” refers to the city of Mumbai, formerly known as Bombay, which is located on the western coast of India. The fish is abundant in the coastal waters of the Arabian Sea, including the area around Mumbai. The name “duck” is believed to have been given to this fish due to its slippery and slimy nature, as well as its ability to quickly wriggle out of one’s hands when caught. This behaviour is reminiscent of the way ducks move swiftly in water. The combination of the fish’s abundance in Mumbai’s coastal waters and its slippery nature led to the name “Bombay duck”. 

The second theory is based on a colonial-era story. During that time, fish was abundant in the waters near Mumbai (formerly known as Bombay). The local fishermen used to catch this fish and dry it in the sun to preserve it for longer periods. It is said that when British colonisers encountered the dried fish for the first time, they referred to it as “Bombay daak,” with “daak” being a Hindi word for mail or postal service. However, due to the British accent, it was misheard and recorded as “Bombay duck”. 

Another theory suggests that the name “Bombay duck” originated from the phrase “Bombe daca,” which means “good for nothing” or “worthless” in Portuguese. It is said that Portuguese sailors used this term to describe the strong smell of the dried fish during their voyages. 

Nutritional Profile Of Bombay Duck 

As per reports, 100 g of Bombay duck contains the following nutrients

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 rich source of high-quality protein, which is essential for the growth, repair, and maintenance of body tissues, including muscles. According to research, protein plays a crucial role in supporting muscle development, providing strength, and aiding in overall physical fitness.

Omega-3 Fatty Acids and Heart Health 

Bombay duck contains omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids have been associated with numerous health benefits, particularly for heart health. Studies show that omega-3 fatty acids help reduce inflammation, lower triglyceride levels, and improve overall cardiovascular function, reducing the risk of heart disease and promoting a healthy heart.

Essential Vitamins and Minerals for Overall Well-being

Bombay duck is a good source of various essential vitamins and minerals that contribute to overall well-being. Some key nutrients found in Bombay duck include:

Vitamin A: Bombay duck is a good source of vitamin A, which is important for eye health, immune function, and the maintenance of healthy skin. Research proves that vitamin A helps maintain the integrity of the cornea and supports the normal functioning of the retina. Furthermore, going by recent research, it also plays a role in supporting the immune system, promoting healthy cell growth, and contributing to overall skin health.

Vitamin B12: Bombay duck is particularly rich in vitamin B12, which is essential for the production of red blood cells, neurological function, and DNA synthesis. Studies prove that vitamin B12 is vital for maintaining healthy nerve cells and red blood cells, supporting cognitive function, and preventing certain types of anaemia.

Vitamin D: Bombay duck contains vitamin D, which is crucial for several bodily functions. As per studies, vitamin D plays a role in promoting calcium absorption, supporting bone health, and ensuring proper immune system function. Research shows that it is also involved in regulating mood and may have a positive impact on mental health.

Iron: Iron is an important mineral found in Bombay duck that is essential for the production of haemoglobin in red blood cells. Haemoglobin carries oxygen from the lungs to tissues throughout the body. It has been proven by scientific research that adequate iron intake helps prevent iron deficiency anaemia and supports overall energy levels and cognitive function.

Calcium: Bombay duck provides a good amount of calcium, which is vital for the development and maintenance of strong bones and teeth. As per reports by Harvard University, calcium is also involved in muscle function, nerve transmission, and blood clotting. Consuming calcium-rich foods like Bombay duck helps support optimal bone health and overall skeletal function.

Phosphorus: Phosphorus is another mineral found in Bombay duck that plays a crucial role in maintaining healthy bones and teeth. It is involved in energy metabolism, DNA synthesis, and cell function. Studies indicate that phosphorus also helps with kidney function, nerve signalling, and the utilization of various vitamins and minerals.

Summary 

Bombay duck offers high-quality protein for muscle development, omega-3 fatty acids for heart health, and essential vitamins and minerals for overall well-being. It contains vitamin A for vision and immune health, vitamin B12 for red blood cell production and neurological function, vitamin D for bone health and immune function, iron for energy and cognitive function, calcium for strong bones and teeth, and phosphorus for bone health and cell function. Including Bombay duck in your diet provides these nutrients, supporting various aspects of your health 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 taste

– 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, mix together ginger paste, garlic paste, lemon juice, turmeric powder, and salt to make a marinade.

3. Coat the Bombay duck fillets with the marinade, ensuring they are well coated. Let them marinate for 15-20 minutes.

4. Prepare a steamer or a steaming setup by bringing water to a boil in a large pot or pan.

5. Place the marinated Bombay duck fillets on a heatproof plate or a steamer basket.

6. Sprinkle fresh coriander leaves and mint leaves on top of the fillets for added flavour.

7. Once the water in the steamer is boiling, carefully place the plate or steamer basket with the fish on top.

8. Cover the steamer and steam the Bombay duck fillets for about 10-12 minutes, or until they are cooked through and tender.

9. Once steamed, remove the fillets from the steamer and transfer them to a serving plate.

10. Garnish with additional fresh herbs, if desired, and serve hot as a healthy and light 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 taste

– 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, mix together ginger paste, garlic paste, turmeric powder, red chilli powder, cumin powder, coriander powder, salt, and olive oil to make a marinade.

4. Coat the Bombay duck fillets with the marinade, ensuring they are well coated. Let them marinate for 15-20 minutes.

5. Line a baking sheet with parchment paper or lightly grease it.

6. Place the marinated Bombay duck fillets on the prepared baking sheet, leaving some space between each fillet.

7. Bake the fillets in the preheated oven for about 12-15 minutes, or until they are cooked through and slightly crispy on the edges.

8. Once baked, remove the fillets from the oven and transfer them to a serving plate.

9. Garnish with fresh coriander leaves and serve hot.

Buying and Storing Tips for Bombay Duck

When purchasing Bombay duck and storing it properly, you can ensure its freshness and maintain its quality. Consider the following tips:

Buying Tips

Choose fresh fish: Look for a Bombay duck that has clear, bright eyes, shiny skin, and a mild aroma. Avoid fish with dull or cloudy eyes and a strong fishy smell, as these can be signs of poor quality or spoilage.

Buy from reputable sources: Purchase Bombay duck from trusted fishmongers or reputable seafood markets to ensure its freshness and quality.

Storing Tips

Refrigerate immediately: As Bombay duck is a perishable fish, it should be refrigerated promptly after purchase. Place it in a sealed container or wrap it tightly in plastic wrap to prevent odours from spreading to other foods in the refrigerator.

Use within a few days: Ideally, consume Bombay duck within 1-2 days of purchase to enjoy it at its freshest. The fish may start to lose its quality and flavour beyond this time frame.

Freezing: If you are unable to consume the Bombay duck within a few days, you can freeze it for later use. Wrap the fish tightly in moisture-proof wrapping or place it in a freezer-safe container before storing it in the freezer. It is recommended to use frozen Bombay duck within 2-3 months for the best quality.

Thawing Tips

Slow thawing in the refrigerator: When ready to use frozen Bombay duck, thaw it slowly in the refrigerator overnight or for a few hours. This gradual thawing process helps maintain the fish’s texture and quality.

Avoid thawing at room temperature: Avoid thawing the fish at room temperature, as this can promote bacterial growth and compromise its safety.

Remember to follow proper food safety practices when handling and storing Bombay duck to prevent any foodborne illnesses. When in doubt about the freshness or quality of the fish, it is advisable to discard it to ensure your health and safety.

Summary

To ensure the freshness and quality of Bombay duck, follow this buying and storing tips. When purchasing, choose fish with clear eyes, shiny skin, and a mild aroma. Buy from reputable sources. Refrigerate promptly, ideally consuming within 1-2 days. For longer storage, freeze in airtight containers for up to 2-3 months. Thaw slowly in the refrigerator and avoid room temperature thawing. Following these tips helps maintain the fish’s freshness, flavour, and safety, ensuring an enjoyable culinary experience.

Precautions and Considerations for Consuming Bombay Duck

While Bombay duck offers numerous health benefits and is enjoyed by many, it is important to consider certain precautions and factors when consuming this fish. Here are some precautions and considerations to keep in mind:

Allergies: Individuals with seafood allergies should exercise caution when consuming Bombay duck or any other fish. If you have a known allergy to seafood, it is advisable to avoid consuming Bombay duck to prevent allergic reactions.

Mercury content: Like many other fish, Bombay duck may contain trace amounts of mercury. While it is generally safe to consume in moderation, individuals, particularly pregnant women, nursing mothers, and young children, should be mindful of their overall mercury intake. It is recommended to consult with a healthcare professional to determine safe consumption levels.

Freshness and quality: Ensure that the Bombay duck you purchase is fresh and of good quality. Proper storage and refrigeration are essential to maintain freshness. Avoid consuming fish that shows signs of spoilage, such as a strong odour, sliminess, or discolouration.

Cooking and handling: Practice proper cooking and handling techniques to minimize the risk of foodborne illnesses. Thoroughly cook Bombay duck to an internal temperature of 145°F (63°C) to ensure it is safe to consume. Follow hygienic practices, such as washing hands, utensils, and surfaces, to prevent cross-contamination with other foods.

Individual dietary considerations: While Bombay duck offers various nutritional benefits, it is important to consider your individual dietary needs and preferences. If you have specific dietary restrictions or requirements, such as a low-sodium or low-fat diet, adjust the cooking methods and ingredients accordingly to align with your needs.

Summary

When consuming Bombay duck, it is important to consider precautions and factors. Individuals with seafood allergies should avoid it, and those concerned about mercury levels should consume it in moderation. Ensure freshness, cook thoroughly, and practice proper hygiene. By being mindful of these factors, one can safely enjoy Bombay duck while making informed choices for their health. 

HealthifyMe Suggestion

Bombay duck is an interesting name given to a fish. This fish is known for its slippery nature and amazing taste. 

It is generally served in the coastal region of Mumbai. It has amazing health benefits such as it helps to promote heart health and immunity and supporting your weight loss process. 

This fish is so versatile and can be eaten steamed, fried, grilled, or can be added to your favourite fish curry. 

If you are trying to gain some muscles you should include this fish in your diet as it contains a high amount of protein in a very low number of carbs. 

Try it today!

Conclusion

In conclusion, Bombay duck is a versatile and nutritious fish that can be a valuable addition to a healthy diet. It provides high-quality protein, essential vitamins, and minerals that contribute to muscle development, heart health, and overall well-being. By incorporating Bombay duck into your meals and following proper cooking and storage practices, you can enjoy its benefits while maintaining freshness and quality. However, it is important to consider individual dietary needs, allergies, and sustainability factors when consuming Bombay duck. Remember to consult with healthcare professionals and choose responsibly sourced fish for a wholesome and enjoyable dining experience.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. Is Bombay duck good for health?

Yes, Bombay duck is good for your health. It is a nutritious fish that provides high-quality protein, essential vitamins, and minerals. It supports muscle development, heart health, and overall well-being.

Q. Is Bombay duck high in protein? 

Yes, Bombay duck is high in protein. It is a rich source of high-quality protein, which is essential for the growth, repair, and maintenance of body tissues, including muscles.

Q. Is Bombay duck high in mercury? 

Bombay duck, like many other fish, may contain trace amounts of mercury. While it is generally safe to consume in moderation, individuals, especially pregnant women, nursing mothers, and young children, should be mindful of their overall mercury intake. It is recommended to consult with a healthcare professional to determine safe consumption levels.

Q. Is Bombay duck good for high blood pressure? 

Bombay duck can be included in a balanced diet for individuals with high blood pressure. It is low in sodium, which is beneficial for managing blood pressure. However, it is important to consider overall dietary factors and consult with a healthcare professional to determine the best approach for your specific condition.

Q. Can I eat Bombay duck every day? 

While Bombay duck can be a healthy part of a balanced diet, it is generally recommended to consume a variety of foods to ensure a well-rounded nutrient intake. Moderation and variety are key principles for maintaining a healthy diet. Consider individual dietary needs and consult with a healthcare professional or nutritionist for personalised advice on frequency and portion sizes.

Reference Links 

1. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/

2. Omega-3 fatty acids: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1780156/

3. The Role of Vitamin A in Retinal Diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835581/

4. Role of Vitamin A in the Immune System: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/#:~:text=Since%20VitA%20promotes%20mucin%20secretion,18%2C19%2C20%5D.

5. Vitamin B12: https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/

6. Vitamin D and the Immune System: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

7. Vitamin D and Depression: Where is all the Sunshine?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/

8. Review on iron and its importance for human health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/

9. Calcium: https://www.hsph.harvard.edu/nutritionsource/calcium/#:~:text=Calcium%20is%20a%20mineral%20most,heart%20rhythms%20and%20nerve%20functions

10. Phosphorus and the Kidney: What Is Known and What Is Needed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3884106/