Parrotfish (Hareed/Popat)

Parrotfish, locally known as Popat (پوپٹ) and popularly called Hareed in Gulf countries, is one of the most visually stunning and nutritionally rich reef fish found in the Arabian Sea. Known for its colorful scales, beak-like mouth, and firm, flaky white meat, this species is a coastal delicacy in many Arab cuisines and is gaining popularity in Pakistan for its unique flavor and texture.

At Wholesome Seafood, we offer freshly caught Parrotfish (Hareed/Popat), responsibly sourced and cleaned, ready to be cooked whole, in slices, or fillets.

Parrotfish (Hareed/Popat) offers mild, sweet, and clean-tasting meat with a firm structure. The texture is flaky yet dense, making it perfect for grilling or frying. Its flavor is closer to Snapper and Bream, and it holds seasoning well without being too fishy.

Taxonomy & Identification

English Name: Parrotfish
Local Name (Urdu): Popat (پوپٹ)
Regional Name (Gulf): Hareed (حريد)
Scientific Name: Scarus arabicus
Family: Scaridae
Order: Labriformes
Class: Actinopterygii
Phylum: Chordata

Parrotfish (Hareed/Popat) inhabit shallow coral reefs and rocky coastal zones across the Arabian Sea and Persian Gulf. In Pakistan, they are caught near coral patches and reef systems close to the Makran coast and offshore Karachi.

Catching Method

At Wholesome Seafood, Parrotfish (Hareed/Popat) is caught using reef-safe handlines and selective netting, which ensures minimal damage to coral habitats. The fish are immediately iced and processed to preserve their color, texture, and meat quality.

Parrotfish (Hareed/Popat) are known for their vibrant, multi-colored scales and distinct parrot-like beak, used for grazing algae off rocks. The body is oval-shaped and muscular, with dense white meat hidden under their colorful exterior. Larger specimens yield excellent boneless fillets or steaks.

Size

We offer Parrotfish (Hareed/Popat) in sizes ranging from 500 g to 2 kg, ideal for whole grilling, filleting, or curry cuts. Availability depends on reef fishing conditions and seasonality.

Cleaning Preferences

Parrotfish (Hareed/Popat) is available whole, gutted, sliced, or filleted. Due to its sturdy body, it yields boneless fillets with minimal waste. The skin may be removed or left on, depending on the cooking method.

Parrotfish (Hareed/Popat) is best grilled whole, pan-seared as fillets, or cooked in tomato or coconut-based curries. In Gulf countries, Hareed is a Ramadan favorite, often served grilled with saffron rice or spiced sauces. Its meat remains juicy and flavorful even after high-heat cooking.

Health Benefits

Parrotfish (Hareed/Popat) is rich in lean protein, calcium, and Omega-3 fatty acids, supporting heart health, muscle growth, and joint wellness. It is low in fat and ideal for those following a light, protein-rich diet. Looking to incorporate more protein into your diet? Check out this list of good protein-rich foods to help you maintain a healthy lifestyle.

Explore other firm-fleshed reef fish at Wholesome Seafood:

Streaked Spinefoot (Tittar)
Tripletail (Dai)