Singhara or known scientifically as Sperata seenghala is a giant river catfish that is one of the most preferred fish in South Asia, Pakistan and not forgetting India. Due to their juicy content, rich protein, and other nutrients, Singhara fish is widely eaten on most farms.
In this blog, we will discuss what is singhara fish, the health benefits of singhara fish, and how to cook singhara fish.
What Is Singhara Fish?
Singhara fish is a catfish found in South Asian rivers, particularly in the Indus system. It has two whiskers, resembling a mustachio, to navigate water and catch prey. The fish can grow up to 1 meter and weigh over 50 kg. Singhara is a firm, low-calorie vegetable with a slight sweetness and is used in various dishes.
Health Benefits of Singhara Fish
Singhara fish will improve your health in the following ways due to its nutritional value. Here are some key health benefits:
1. Heart Health
There are certain chemicals called omega-3 fatty acids present in the singhara, salmon, and mackerel (surmai) that prove beneficial in decelerating heart ailments by controlling hypertension, keeping inflammation in check, and even decreasing bad cholesterol levels.
2. Brain Function
Singhara which is rich in omega-3 fatty acids should be consumed as frequently as possible as it enhances brain-related functions, and helps prevent loss of memory and Alzheimer’s.
3. Weight Management
Singhara is low in energy-yielding constituents, fats, and calories and therefore relieves weight-conscious persons by providing them with a low energy-yielding food product. It can help you avoid excess as it has many proteins that ensure you do not feel hungry easily.
4. Bone Health
Vitamin D and calcium that are contained in this fish enhance bone health hence reducing the possibility of developing osteoporosis and bone fractures.
How to Cook Singhara Fish
This fish can be prepared in numerous ways, and this has made it to become one of the most popular fish among the people. Withstanding various preparations and not presenting an excessive amount of oil, its taste is equally neutral and, appropriate to a broad array of spices. Here are some of the most common ways Singhara is prepared:
1. Fried Singhara
Frying is the most common method of preparation of Singhara. The fish is most often marinated in spices which include turmeric powder, red chilly powder, and salt and then fried well till they turn crispy. This seafood dish is usually taken with chutneys and lemon wedge as a starter or taken alongside other foods as a delight.
2. Singhara Curry
This curry is a favourite among the homemakers of most South Asian countries. The fish is simmered in a tomato onion and garlic gravy with ginger and spice powders comprising of cumin, coriander, and garam masala. This is a tasty dish that should be eaten with rice or Naan bread. For thickness or to enrich the taste of the soup coconut milk may be added.
3. Grilled Singhara
However, if one is health conscious, one can grill Singhara. The fish when prepared is marinated with herbs, lemon juice, olive oil, and spices before being barbecued. This method makes the fish moist, brings out its natural flavors and at the same time the process keeps the calorie content low.
4. Singhara Biryani
Singhara fish can also be taken in biryani, a rice delicacy that is popular in many parts of South Asia. It is cooked with spices and basmati rice and it can be cooked with fried onions as well. They stand out as an innovation to the normal biryani since they offer a seafood version for the fish category.
5. Steamed Singhara
For a more tender Singhara preparation, it may be best to steam the fish without using strong seasoning so that the inherent flavour of the fish will be assured. Common additions include vegetables or sometimes a rather plain sauce, which means that the dish cannot necessarily be all that unhealthy for people with healthier dietary preferences.
Singhara Fish Nutrient Composition
Singhara fish is healthy and packed with nutrients that can benefit the health of an individual in so many ways as shown below. Here’s a breakdown of its key nutritional components:
- Protein: Singhara has all the proteins needed by muscles for repair and growth, it is also high in energy providing all the functions the body requires. From the protein point of view, a 100-gram serving can help supply roughly 18 to 20 grams of protein.
- Omega-3 Fatty Acids: Like most types of fish, Singhara contains Omega-3 Fatty Acids that are essential to a healthy heart, and brain, and reduce inflammations.
- Low in Calories: Singhara fish is not fat-rich and thus can be preferred by people who want to lose or maintain their weight. It has approximately 100-120 Kcal per 100 grams of fruit concerning the cookery techniques used.
- Vitamins and Minerals: It contains high amounts of nutrients such as vitamin D, calcium, phosphorus, and potassium. These nutrients are essential in body functions such as the building of bones, proper functioning of the heart, and maintaining energy.
- Low-Fat Content: Singhara also contains less amount of fats compared to those contained in other types of fish and hence can be preferred by those who have health restrictions when it comes to fat consumption.
Habitat and Behavior
Singhara fish are nocturnal, and primarily found in slow-flowing rivers and lakes, ponds, and canals. They feed on other fish, water sources, and young tree leaves and stems. They are hardy and often caught in commercial fishing due to their preference for survival in unfavourable conditions.
Frequently Asked Questions
Singhara, a freshwater fish, is known for its oily, meaty taste and wholesome texture, with soft bones and easy separation.
Singhara with high fibre content can cause digestive upsets and nut allergy-related side effects like a rash or breathing problems.
Catfish, also known as Singhara, is a soft, cartesian freshwater fish with unique benefits, taste and texture, often served with spicy coconut milk gravy or barbequed.
Conclusion
When it comes to the specially recommended fish species of the South Asian region, singhara fish occupies a special place due to its’ great taste and numerous health properties. However, it does not matter what kind of curry you want to cook or in which new recipe you want to experiment, Singhara fish is always something that can spice up your dinner.
Due to its nutritional value and versatility of preparation this freshwater fish is perfect for those who want to include a tasty and healthy meal in their menu.
