Indian Pompano (Sonab)

Introduction

Indian Pompano or Sonab looks like white pomfret – Safaid Paplet and is often faked as white pomfret by local shops and street vendors. Perhaps very few people know about Indian pompano but it’s a famous fish worldwide especially in the USA.

Although Indian pompano – sonab is not very abundant in the Arabian sea, it maintains a stable supply and demand curve. Sonab is a great low-budget flatfish for all your culinary needs.

Flavor Profile

Indian Pompano (Sonab Fish) has a medium flavor with flesh that holds together firmly across all cooking methods. Its natural shape fits pans and steamers better than most fish, making preparation easier. The skin is slightly tough and leathery in feel, yet carries no strong taste, allowing the delicate flavor of the meat to shine through.

Nomenclature

• English Name: Pompano , Indian Pompano
• Local Name: Sonab
• Scientific Name: Trachinotus mookalee

Habitat

Pompano is a sea fish that lives in shallow coastal waters.

Catching Method

 At Dfresh Seafood, Sonab fish is caught using Gillnets, Hook lines and Bottom Trawls.

Physical Attributes

Indian Pompano has an incomplete covering of tiny scales that scrape off as a slush without making a mess. The profile of the snout is broadly rounded. The tongue is with a narrow band of teeth. The body is generally smooth and flat.

Color

Inidan Pompano fish is typically overall silvery in color, sometimes with dark or yellowish fins, and one or a few black markings on the side of their body.

Size

Sonab fish size range is 500 to 3000 grams per fish. However, other sizes are also occasionally available.

Cutting Preferences

Indian Pompano is preferred for gutted cut, Slices, and bonless Fillet

Approx. Cutting Yields

Whole: 100 %
Gutted: 90%
Headless and Gutted: 70%
Slices: 70%
Boneless: 45 %

Cooking Preferences

Indian Pompano (Sonab Fish) is versatile and can be cooked in multiple styles. Its firm flesh and medium flavor make it excellent for frying, grilling, BBQ, and steaming. The fish holds its shape well during cooking, so it is equally suitable for traditional curries and continental recipes.

Explore interesting fish recipes on BBC Good Food.

Health Benefits

Indian Pompano (Sonab Fish) is a lean seafood choice from the Arabian Sea, naturally rich in protein, vital vitamins like B12 and D and omega‑3 fatty acids (EPA & DHA). These nutrients help maintain heart health, support brain function, and strengthen bones. Minerals such as selenium, phosphorus, and iodine further boost immunity, regulate metabolism, and balance thyroid activity. Its low carb profile makes it suitable for fitness diets, keto plans, and diabetic meals, while offering a clean, medium flavor that fits both traditional and modern recipes.

Explore health benefits of eating fish on healthline.