Katarna Fish: Nutritional Value, Benefits And Recipes

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Published on: 09-Nov-2022

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Katarna Fish: Nutritional Value, Benefits And Recipes

Katarna Fish: Nutritional Value, Benefits And Recipes

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Did you know about Katarna fish? It is often found in flooded canals and jute and paddy fields during the rainy season. Read on to discover more!

Katarna, or the Tangra fish, is a member of the Catfish family. With the scientific name Mystus cavasius, Katarna is a freshwater fish found in lakes, rivers and ponds. This fish is small and mostly found in India, Pakistan, Bangladesh, Nepal, Myanmar and Sri Lanka.

This fish can be cooked in various ways, and it can be grilled, pan-fried, smoked, dried or even baked.

Table Of Contents

1. Nutritional Value Of Katarna Fish 

2. Health Benefits Of Katarna Fish

3. Katarna Fish Recipe

4. Dietitian’s Recommendations

5. The Final Say

5. FAQs

Nutritional Value Of Katarna Fish 

Per 100g Katarna/Tangra fish contains

  • Calories- 126kcal
  • Fat- 6.91g
  • Protein- 14.94g
  • Vitamin A- 311.44 IU
  • Vitamin D- 383.50 IU
  • Calcium- 260.75mg

Health Benefits Of Katarna Fish

1. Skin And Hair Health

Katarna fish help stop/slow down premature greying of hair and also help treat skin issues like inflammation.

2. Helps Manage Hypertension

Katarna fish helps control blood pressure levels  which assist in keeping the heart healthy and disease free. Regular consumption of Katarna fish can aid the high blood pressure in diabetic people.

You Can Also Read: Lifestyle Changes To Manage Hypertension

3. Relieves Joint Pain

It is packed with vitamin D and calcium and helps strengthen bones and reduce inflammation.

4. Improves Brain Function

It strengthens the nervous system and increases memory in children when consumed regularly.

5. Beneficial For Pregnancy

Katarna fish has haemoglobin-increasing properties, which help the baby’s proper growth of organs. It is also beneficial to the mother’s body.

6. High Nutritional Content

Katarna fish contains a good amount of vitamins C, E, and protein, which is higher than other fish.

7. Boosts Immunity

Katarna fish helps boosts immunity due to the presence of vitamin C, keeps infections away from the body, and reduces the chances of fatigue in people who are into sports/athletics.

You Can Also Read: Catla Fish: Benefits And Recipes

Katarna Fish Recipes

Here are a few delicious recipes for Katrana fish. 

1. Brinjal And Katarna Fish Recipe

A Bengali dish with the goodness of vitamins and protein along with Katarna fish with a flavourful, unique taste.

Ingredients

  • Chopped brinjal- 200g
  • Katarna fish- 200g
  • Potato- 1 small
  • Red chilli powder- 1 tsp
  • Turmeric powder- ½ tsp
  • Mix dal- 1 tbsp
  • Sugar- ¼ tsp
  • Green chilli chopped- 2, medium
  • Mustard oil- 2 tbsp
  • Coriander leaves- 2-3 tbsp
  • Tomato puree- 1 ½  medium
  • Salt for taste

Preparation Method

1. Clean the Katarna fish well, apply salt and turmeric powder, and let it rest for some time.

2. Take a pan, add a little mustard oil and Katarna fish and roast it until it changes its colour and becomes a little crisp on a medium sim. Then keep the roasted fish on another plate.

3. Add the remaining oil to the same pan, mix dal, brinjal and potato, and roast the vegetables.

4. Add the black sesame seeds to the same pan and let them crackle.

5. Check if the masala is cooked properly. 

6. Add the fish, sugar, salt and little water to make a gravy and let it cook for 2-3 minutes, then serve by garnishing the coriander leaves.

2. Katarna Fish Dry Curry

A mixed vegetable Katarna fish curry gets the most nutrients from the fish and is combined with the goodness of mixed vegetables.

Ingredients

For marination:

  • Katarna fish- 200g
  • Turmeric powder- ⅓  tsp
  • Lemon juice- 1 tsp
  • Salt for taste 

For Curry

  • Onion- 1 big, sliced 
  • Pumpkin- 100g, chopped
  • Bottle gourd- 100g
  • Cauliflower- 50g
  • Garlic- 5-7 cloves, chopped 
  • Coriander leaves- 2-3 tbsp
  • Green chilli- 2, medium
  • Chilli powder- 1 tsp
  • Turmeric powder- ¼ tsp
  • Black Sesame seeds- ¼ tsp
  • Cumin powder- 1 tsp
  • Mustard oil- 1 tbsp
  • Coriander powder- 1 tsp

Preparation Method

1. Clean the fish and wash it properly with water 2-3 times.

2. Marinate the fish with lemon juice, turmeric powder and salt.

3. Take a deep pan, add half the oil and add the fish and roast until it turns light brown from both sides and keep it on a plate.

4. Add the black sesame seeds to the same pan and let them crackle.

5. Add the chopped garlic and the sliced onion with chilli and let the onion cook until translucent. 

6. Add the other vegetables and cook them on medium flame. Cover it for some time and check until they cook properly.

7. Add salt, turmeric, cumin powder, coriander, and red chilli powder, and mix well.

8. Add the fried Katarna fish and sprinkle chopped coriander.

9. Do not mix the fish and vegetables, or the fish will break.

10 Serve it with roti or paratha.

3. Katarna Posto

An authentic posto recipe with fish which gives you a mouthwatering taste.

Ingredients

  • Katarna fish- 200g
  • Posto paste- Soaked poppy seeds with green chilli and 2 tbsp water and blend into a paste
  • Peas- 50g
  • Mustard oil- 2 tbsp
  • Green chilli- 2, medium 
  • Coriander leaves- 3 tbsp
  • Turmeric powder- ½ tsp
  • Red chilli powder- 1 tsp
  • Onion- 1 big, chopped 
  • Salt to taste

Preparation Method

1. Marinate the fish with turmeric and salt and let it sit for some time.

2. Roast the fish with little oil until golden brown.

3. Add chopped onion, green chilli, and sugar to the same pan until soft.

4. Add turmeric powder, red chilli powder, salt, and water, so the masala does not burn.

5. Add the peas and posto paste and mix well.

6. Add the warm water and let it boil for some time.

7. Add the roasted fish and cook until the posto fish thickens.

8. And then add coriander leaves and serve with steamed rice.

Dietitian’s Recommendations

Katarna fish is rich in vitamin C, which boosts immunity and helps curb the risk of infections. It contains vitamin D and calcium, which helps boost bone strength. 

As a dietitian, I recommend consuming fish with a good amount of calcium and vitamin D because people are more prone to vitamin D deficiency, which can be curbed by consuming Katarna fish regularly.

- Akshata Gandevikar 

The Final Say

Katarna fish is a freshwater fish that is readily available in the market and tastes good, and you can add the flavour as per your choice. Katarna fish is good for overall health and has no side effects unless you have severe allergies.

FAQs

1. Where is the Katarna fish found mainly?

Katarna fish is primarily found in Nepal, India and Pakistan.

2. What nutrients are present in Katarna fish?

Vitamin C, Calcium, vitamin D and many other micronutrients are present in Katarna fish.

3. Does Katarna have any side effects?

There are no side effects of Katarna fish as such.

4. Is consuming Katarna Fish good for patients with diabetes and hypertension?

Yes, diabetic and hypertensive people can consume Katarna fish as it can help to lower their blood sugar level and blood pressure.

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