Parrot Fish (Hareed)

Parrot Fish (Hareed) — Colorful, Mild & Perfect for Frying, Grilling & Curry

Parrot Fish — known locally as Hareed — is one of the most visually striking and delicious fish you can bring home. With its vibrant colors, soft white meat, and naturally mild flavor, Hareed is loved by families who want seafood that’s gentle, tasty, and incredibly versatile.

The meat is tender yet firm enough to hold shape, making it perfect for frying, grilling, baking, steaming, or preparing Karachi-style masala curry. Parrot Fish has a subtle sweetness and a clean aftertaste, which means it works beautifully with both light continental seasonings and bold desi spices.

Freshly sourced from the Arabian Sea and delivered chilled, you receive premium-quality Hareed that cooks evenly and tastes exceptional.

Similar Fish to Try

If you enjoy the mild, slightly sweet taste of Hareed, you may also like: White Pomfret (Safaid Paplet) for delicate sweetness, Seabream (Safaid Dandia) for buttery texture, or Red Snapper (Heera) for firm, clean white meat.

Flavor Profile

Feeding on coral and algae gives parrotfish a sweet, shellfish flavor. It is a unique flavor, one that Pakistani people hold in high esteem. If you ever come across responsibly sourced parrotfish, we recommend giving it a try for dinner. The fillets are white, meaty, and easy to fry or grill.

Nomenclature

English Name: Parrotfish, Arabian Parrotfish
Local Name: Popat, Tota machli, hareed
Scientific Name: Scarus arabicus

Habitat

Parrotfish is a Sea fish that lives in shallow reefs, and reef fronts.

Catching Method

Parrot Fish is caught using gillnets.

Physical Attributes

Parrotfishes are sea fish and have scales. They are elongated, usually rather blunt-headed and deep-bodied, and often very brightly colored. They have large scales and a characteristic birdlike beak formed by the fused teeth of the jaws. The beak is used to scrape algae and the soft part of coral from coral reefs and is strong enough to leave noticeable scars in the coral

Color

Parrotfish’s coloration varies greatly between males and females. Females have yellowish bodies with light blue bands, but in males, the yellow is much less pronounced, and they appear bluer all over

Size

On average, the Parrot Fish size range is 500 to 2000 grams per fish. However, other sizes are also occasionally available.

Cutting Preferences

Parrot Fish is preferred for boneless cutting.

Approx. Cutting Yields

• Whole: 100%
• Gutted: 80%
• Headless and Gutted: 66%
• Slices: 72%
• Boneless: 41%

Why Choose Parrot Fish (Hareed) from Anbar Fish?

Mild, Sweet Flavor – Perfect for kids & families
Soft White Meat – Tender, flaky and delicious
Great for Frying & Grilling – Holds shape without breaking
Low Bones, High Meat Yield – More enjoyable, less hassle
Fresh Daily Supply – Cleaned and chilled for maximum freshness

Health Benefits of Parrot Fish

High in Protein – Supports strength & daily nutrition
Rich in Omega-3 Fatty Acids – Good for heart & brain health
Low Fat & Low Calories – Ideal for healthy meal plans
Contains Vitamins B12 & D – Boosts immunity and bone health
Minerals Like Selenium & Iron – Helps metabolism and energy

Cooking Inspiration

Hareed Fry – Golden, crispy, and lightly sweet
Grilled Parrot Fish – Smoky, tender, and aromatic
Parrot Fish Masala – Soft flakes in spicy, rich gravy
Steamed Hareed with Herbs – Clean, healthy, and flavorful
Baked Mediterranean-Style Hareed – Fresh, vibrant, and nutritious

Chef’s Tip: Parrot Fish shines in light seasoning like lemon, garlic, butter, or herbs — but also holds its own in bold masala.

Parrot Fish (Hareed) — FAQ