Parrot Fish (Hareed)

Introduction

Parrot Fish — locally known as Hareed — might look like a tropical reef dweller more suited to aquariums, but it’s actually one of the most underrated seafood choices in our local waters. With its beak-shaped mouth, firm and flaky white flesh, and a subtly sweet ocean flavor, Hareed delivers a refined seafood experience. 

At Gwadarseafood, we source fresh Hareed directly from clean, reef-rich zones in the Arabian Sea. Every fish is handled hygienically, processed with care, and cut exactly to your needs.

Why Parrot Fish Is Worth a Try

• Distinct, subtly sweet seafood taste — milder than Pomfret but with depth and character

• Firm yet juicy meat — holds shape in curries, grilling, and frying

• Lean, high-quality protein — nearly 20 g per 100 g, ideal for nutrition-conscious diners

• Very low fat and zero carbs — ~0.4 g fat, 0 g carbs per 100 g

• Rich in vitamins and minerals — includes omega‑3 fatty acids, B12, D, selenium, phosphorus, potassium

Hareed offers both taste and nutrition—a balanced choice for seafood lovers.

Names & Taxonomy

Common Name: Parrot Fish
Local Name: Hareed، Tota Machli
Scientific Group: Family Labridae, tribe Scarini (often Scaridae)
Order: Perciformes
Class: Actinopterygii
Phylum: Chordata

Sourcing & Catching Method

Our Hareed comes from reef and rocky coastal areas along Sindh and Balochistan. Local fishermen use selective gear—hook lines and gillnets—for minimal environmental disruption and maximal freshness. Fish are cleaned, gutted, and cut the same day they are caught—never dipped in chemicals, and only frozen upon request.

Physical Traits & Texture

Parrot Fish are known for their bright, tropical colors — blues, greens, and pinks — and beak-like mouths used for grazing on algae. Their meat is white, firm, and holds together well when cooked. It’s less oily than many local fish, which gives it a cleaner taste and makes it ideal for lighter preparations.

This fish doesn’t have the “fishy” smell or taste — a big win for first-timers and health-conscious cooks.

Size Options

• Available approximately from 400 g to 1.5 kg per fish

• Smaller sizes ideal for frying, larger ones better suited for curry or baking

Cutting Options & Yields

Boneless yield may vary slightly by processing method

Cooking Ideas – Rich, Local & Crave‑Worthy

Hareed shines in Karachi-style and coastal dishes:

• Karachi-style masala fry – coated in red chili, lemon, and besan

• Spicy tomato or coconut gravy curry – slow-simmered in thick, oily masala

• Pan-seared steaks – finished with butter, garlic, and cracked pepper

• Whole grilled Hareed – marinated with garlic, cumin, coriander and charred on tawa

It holds up well under heat and absorbs spices beautifully.

Tips for Selecting Fresh Parrot Fish

• Eyes clear and bright, not sunken or cloudy

• Skin and scales firm and intact with natural sheen

• Flesh should be springy to the touch

• Smell — clean, like the ocean; avoid overly fishy odor

Tips for Storing

• Refrigerate below 4°C; use within 2 days

• Freeze immediately if not using – lasts up to 1 month

• Use vacuum-sealed or airtight bags for freezing

• Pre-marinated fillets can be frozen for quick cooking later

• Once thawed—do not refreeze, to avoid texture and flavor loss

Ideal Pairings & Seasonings

Best with bold, zesty and aromatic flavors:

• Crushed red chili, garlic paste, roasted cumin seed powder

• Sides like lemon rice, mint chutney, tamarind sauce, or naan

• Refreshing drinks such as lassi, mint lemonade, or mint water to balance richness

Who Should Try Parrot Fish?

• Seafood lovers looking for a flavorful, yet not overpowering fish

• Fans of traditional Karachi-style or street-fry dishes

• Those on high-protein, lean nutrition plans

• Home cooks seeking coastal-inspired meals with structure and spice

Nutrition Highlights (per 100 g raw)

• Calories: ~83–84 kcal

• Protein: ~19.9 g

• Fat: ~0.4 g

• Carbs & Sugars: 0 g

• Minerals & Vitamins: B12 (~3 µg), phosphorus (~160 mg), potassium, selenium, vitamin D, iron, calcium, zinc, iodine

• Omega‑3 fats: present in beneficial amounts

Supports heart health, muscle recovery, immunity, and cognitive function.

Need Something Similar?

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• Red Snapper (Kanalcha) – Mild, clean flavor, firm texture