Aar Fish: Nutritional Value And Recipes



Published on: 05-Nov-2022


10 min read




Kajal Tharwani


Aar Fish: Nutritional Value And Recipes

Aar Fish: Nutritional Value And Recipes

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Nature has given us several precious gifts! Fish is one of them. It is an essential part of the food chain and is one of the healthiest forms of animal food. Rich in good fats, vitamins and minerals, fish is known to ward off many chronic diseases.

There are numerous types of fish, and today we will talk about Aar fish. It is a freshwater fish and is nutritious and healthier. The fish is low in saturated fats and has a mild taste and moist texture. 

Aar fish is low in moisture and tastes sweet and mild. This freshwater fish is fatty compared to leaner fishes, like the Anchovy or Tilapia, and is a rich source of proteins and calcium.

Let us know more about the fish and a few delicious Aar fish dishes. Keep on reading! 

Table Of Contents

1. Nutritional Value Of Aar Fish 

2. Health Benefits Of Aar Fish 

3. Aar Fish Recipes 

4. The Final Say 

5. FAQs 

Nutritional Value Of Aar Fish 

Aar fish is low in mercury and is rich in protein. It also contains nutrients like choline and is a good source of healthy and essential fats. 

100g of Aar fish contains 

  • Calories- 153kcal 
  • Fat- 9g 
  • Protein- 18g 
  • Sodium- 60mg 
  • Selenium- 14.3mcg 

Health Benefits Of Aar Fish 

Although Aar fish is abundant in health benefits; still, we have listed a few of them: 

  • Aar fish is a good source of omega-3 fatty acids like DHA and EPA, which are significant for the eyes, immunity, heart, and brain.
  • Singhara is a good source of vitamin B12, which helps function the nerve cells and blood cells to make DNA.
  • Singhara fish is good in vitamin D, which is vital to absorb calcium and to regulate the body's growth.
  • An excellent protein source helps build muscles and repair wear and tear.
  • Helps to boost the brain. 
  • Great for skin and hair growth.
  • Helps to lose weight as it contains very few carbs and fat. 

Aar Fish Recipes 

Here are two famous Aar fish recipes to make your day delicious. 

1. Aar Marcher Jhol 

It is a Bengali fish recipe with a tangy and spicy taste. 


(For Marination)

  • Aar fish- 500g 
  • Turmeric powder- 1 tsp 
  • Salt, as required 

(For paste of spice)

  • Water- 2 tbsp 
  • Red chilli powder- 1tsp 
  • Cumin powder- 2tsp 
  • Coriander powder- 1 ½ tsp 

(For Aar macher jhol)

  • Chopped tomatoes- 2 medium 
  • Potatoes- 2 medium 
  • Chillies- 2-3 medium 
  • Turmeric powder- 1 tsp 
  • Cumin seeds- 1tsp 
  • Mustard oil- 2tbsp
  • Water, as required

Preparation Method 

1. Clean the fish with water 2-3 times and put the pieces in place. 

2. Now, for marinating the fish, add turmeric powder and salt, mix well and marinate it for 10-15 minutes.

3. Take a deep pan to add mustard oil, shallow fry the fish from both sides till it gets little brown and put the fried pieces on a plate.

4. In the same pan, add the remaining oil, cumin seeds, turmeric powder and salt, chopped tomatoes, and green chillies, and cook until they become mushy.

5. Add two tbsp water, turmeric powder, coriander powder and red chillies powder to the tomato mixture. 

6. Add more water to make gravy and let it boil until it becomes thick. 

7. Add the fried Aar fish pieces into the gravy and cook for over 5 minutes. You can adjust the salt and water as per your choice.

8. Serve it hot with rice or roti! 

2. Aar Macher Kalia 

It is a gravy with the aroma of spices, potatoes and a good flavour of ginger and garlic. 


  • Aar fish- 500g 
  • Tomatoes- 1 medium, chopped  
  • Onion- 2 medium, chopped
  • Potatoes- 2 medium, chopped 
  • Green chile- 2 medium 
  • Raisins- 10-12,  small 
  • Ginger garlic paste- 1 ½ tbsp 
  • Kashmiri red chili powder- 1 tsp
  • Ghee 1 tsp
  • Mustard oil 1 tbsp
  • Cumin powder- 1 tsp
  • Bengali garam masala- 1 tsp
  • Turmeric powder- 1 tsp
  • Sugar, as required 
  • Salt, as required 

For Tempering 

  • Elaichi- 3 nos 
  • Clove- 4 nos 
  • Bay leaves- 2 leaves 
  • Cinnamon stick- 1 medium
  • Dry red chilli- 2 nos 

Preparation Method 

1. Marinate the fish with salt and turmeric powder and keep it aside for 15-20 minutes

2. Make a blend of onion, green chilli and tomato. Now heat the pan, add mustard oil, let it hot and then shallow fry the fish from both sides.

3. Add the potatoes with turmeric powder and salt, and sauté until it turns golden brown.

4. In a different pan, add ghee and all the spices like clove, elaichi, cinnamon, bay leaves, and dry red chilli. 

5. Add chopped onion and tomato, onion and green chilli paste, then add ginger garlic paste and cook properly.

6. Add all the spices like cumin powder, sugar, salt, red chilli powder, and turmeric powder.

7. After mixing everything, add soaked raisins and 2 cups of water, mix properly, and then add fried potatoes. 

8. Add Bengali garam masala and cook for 5 minutes and serve.

The Final Say 

Aar fish is mild in flavour; hence you can add more spices and some lemon or tamarind pulp to eliminate the fishy smell. Also, it is low in carbs and fat, making it 

an excellent option for weight loss. Therefore, you can add this fish to your weight loss diet plan. 


1. Is Aar fish boneless? 

Yes, it is boneless. 

2. Is Aar fish good for health? 

It contains essential amino acids that promote growth and help maintain muscle tissue mass. The protein in Aar fish helps the body maintain a healthy metabolism, encouraging weight loss.

3. Is Aar fish a catfish?

Yes, it belongs to the catfish family. It also goes by the scientific name Siluriformes. These are unique and have cat-like whiskers on them. 

4. Is Aar fish good during pregnancy? 

It is not recommended for pregnant women, as it has high levels of mercury and can harm their fetuses. 


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