Pompano (Sonaf fish)

Introduction

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

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

Flavor Profile

The pompano (Sonaf fish) is a medium flavor fish with flesh that holds together very well for all modes of cooking, and its shape fits pans and steamers better than most fish do. The skin is fairly tough and feels a little leathery, but has no strong flavor.

Nomenclature

English Name: Pompano , Indian Pompano
Local Name: Sonaf, Sonam
Scientific Name: Trachinotus mookalee

Habitat

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

Catching Method

Pompano (Sonaf fish) is caught using Gillnets.

Physical Attributes

Pompano (Sonaf fish) 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

Pompano (Sonaf 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

On average, the Pompano (Sonaf fish) size range is 300 to 2000 grams per fish. However, other sizes are also occasionally available.

Cutting Preferences

Pompano (Sonaf fish) is preferred for gutted cut, Slices, and Fillet

Approx. Cutting Yields

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

Why Choose Our Pompano (Sonaf)?

• Daily Fresh Catch – Direct from Karachi Fish Harbour, handled hygienically.
• Mild, Buttery Taste – Clean, delicate flavor without a strong fishy odor.
• Rich in Nutrients – High in protein, omega-3 fatty acids, vitamins, and minerals.
• Cooking Versatility – Excellent for BBQ, masala curry, steamed whole, or baked with herbs.
• Custom Preparation – Available whole, gutted, sliced, or filleted on request.

Cooking Inspiration

• Grilled Pompano with Lemon & Garlic – Juicy, smoky, and full of flavor.
• Pan-Fried Sonaf Fillets – Crisp golden edges with tender meat inside.
• Pompano Curry – A Karachi favorite with spicy tomato-onion masala.
• Steamed Whole Pompano – Asian-style with soy sauce, ginger, and herbs.

Health Benefits of Pompano (Sonaf)

• Heart & Brain Support – Omega-3s promote cardiovascular health and sharpen brain function.
• Muscle Strength – Lean, high-quality protein supports energy and recovery.
• Bone & Teeth Health – Rich in vitamin D, calcium, and phosphorus.
• Immunity Boost – Selenium, vitamin B12, and zinc strengthen immune response.
• Weight-Friendly – Low in calories, making it ideal for healthy diets.