Katarna Fish: Nutritional Content, Benefits, And Recipes

Katarna Fish: Nutritional Content, Benefits, And Recipes

Are you familiar with Katarna fish? It is commonly observed in flooded waterways, jute, and rice fields during the rainy season!

Katarna, also known as the Tangra fish, belongs to the Catfish family. Katarna is a freshwater fish with the scientific name Mystus cavasius that inhabits lakes, rivers, and ponds. This species is found primarily in India, Pakistan, Bangladesh, Nepal, Myanmar, and Sri Lanka and is tiny.

This fish can be prepared in various ways, including grilling, pan-frying, smoking, drying, and baking.

Dietary Value Of Katarna Fish

Per 100g Katarna/Tangra fish contains

• Calories- 126 kcal

• 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 can prevent premature greying of the hair and treat skin conditions such as irritation.

2. Helps Control Hypertension

Katarna fish helps regulate blood pressure levels, which contributes to maintaining a healthy heart. Regular ingestion of Katarna fish can help diabetics with high blood pressure.

3. Relieves Joint Pain

It is rich in vitamin D and calcium and aids in bone health and inflammation reduction.

Katarna Fish Recipes

Here are some wonderful Katrana fish recipes.

1. Brinjal And Katarna Fish Recipe

A Bengali dish rich in vitamins and protein and includes Katarna fish with a distinctive flavour.

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. Thoroughly clean the Katarna fish, sprinkle it with salt and turmeric powder, and let it rest for a while.

2. In a skillet, heat a small amount of mustard oil and the Katarna fish until the fish changes colour and becomes somewhat crunchy. Then, transfer the roasted fish to a separate plate.

3. In the same pan, add the remaining oil, combine the dal, brinjal, and potato, and roast the vegetables.

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

5. Verify that the masala is properly cooked.

6. Add the fish, sugar, salt, and a small amount of water to produce a sauce, and allow it to simmer for two to three minutes.

2. Katarna Dry Fish Curry

A mixed vegetable The Katarna fish curry extracts the greatest nutrients from the fish and combines them with the health benefits of a variety of 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. Thoroughly clean and wash the fish with water two to three times.

2. The fish should be marinated in lemon juice, turmeric powder, and salt.

3. Pour half of the oil into a deep pan, add the fish, and roast it until it is golden brown on both sides before placing it on a platter.

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

5. Add the minced garlic and sliced onion along with the chilli, and allow the onion to cook until transparent.

6. Add the remaining vegetables and sauté them over medium heat. Cover it for a while and check whether it is cooking properly.

7. Mix the salt, turmeric, cumin, coriander, and red chilli powder.

8. Add the fried Katarna fish and garnish with chopped cilantro.

9. Do not combine the fish with the veggies; otherwise, the fish will shatter.

10.Serve alongside roti or paratha.

3. Katarna Posto

An original posto recipe with fish that has a delicious flavour.

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 in turmeric and salt for some time before cooking.

2. Roast the fish in a small amount of oil until golden brown.

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

4. Add turmeric powder, red chilli powder, salt, and water to prevent the masala from burning.

5.  Combine the peas and posto paste thoroughly.

6. Add the warm water and let it boil for a while.

7. Add the roasted fish and continue cooking until the posto thickens.

8. Then, add coriander leaves and serve alongside steamed rice.

The Final Say

Katarna fish is a tasty freshwater fish that is readily accessible on the market and to which you can add your preferred seasoning. Katarna fish is beneficial to overall health and has no negative side effects except severe allergies.

To enhance your knowledge, go to the reference link. 

https://toneop.com/blog/Katarna-Fish-Nutritional-Value-Benefits-And-Recipes