Best mutton, fish and seafood for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Pomfret fry comes first; keema matar comes last.

1. Pomfret fry290 kcal · 30 g protein · 1 fish · Yes
2. Goan fish curry317 kcal · 27 g protein · 1 katori · 200 g · Yes
3. Mutton korma426 kcal · 26 g protein · 1 katori · 200 g · Yes
4. Tawa fish fry269 kcal · 26 g protein · 2 pieces · 120 g · Yes
5. Nihari387 kcal · 26 g protein · 1 katori · 200 g · Yes
6. Bhuna gosht386 kcal · 26 g protein · 1 katori · 180 g · Yes
7. Rogan josh359 kcal · 24 g protein · 1 katori · 200 g · Yes, as part of a protein-rich meal
8. Laal maas371 kcal · 24 g protein · 1 katori · 200 g · Yes, as part of a protein-rich meal
9. Bangda fry299 kcal · 24 g protein · 1 fish · Yes, as part of a protein-rich meal
10. Prawn masala216 kcal · 24 g protein · 1 katori · 200 g · Yes, as part of a protein-rich meal
11. Amritsari fish336 kcal · 24 g protein · 1 plate · Yes, as part of a protein-rich meal
12. Mutton keema354 kcal · 22 g protein · 1 katori · 180 g · Yes, as part of a protein-rich meal
13. Machher jhol242 kcal · 21 g protein · 1 katori · 200 g · Yes, as part of a protein-rich meal
14. Keema matar343 kcal · 21 g protein · 1 katori · 180 g · Yes, as part of a protein-rich meal

How to use the list

• Lean on the top half for protein; use the rest for energy around training.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.