Home / Ingredients / Protein / catla fish

Protein2 recipes

catla fish.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

katla fish

Recipes with catla fish + Add to pantry

SERVING

CALORIES

118

PROTEIN

19g

CARBS

FAT

4.5g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories118kcal—

Protein19g38%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat4.5g6%

Saturated fat1.0g5%

Cholesterol50mg17%

Water75.5g—

MINERALS

Sodium50mg2%

Potassium300mg6%

Calcium50mg4%

Iron0.50mg3%

Magnesium25mg6%

Phosphorus200mg16%

Zinc0.50mg5%

Copper0.05mg6%

Manganese0.02mg1%

Selenium15µg27%

VITAMINS

Vitamin A10µg1%

Vitamin C0mg0%

Vitamin D2.0µg10%

Vitamin E0.50mg3%

Vitamin K0µg0%

Thiamin (B1)0.10mg8%

Riboflavin (B2)0.15mg12%

Niacin (B3)3.0mg19%

Pantothenic acid (B5)0.50mg10%

Vitamin B60.20mg12%

Folate (B9)10µg3%

Vitamin B122.0µg83%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 oz28.4g

1 lb453.6g

1 piece120g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, lean protein essential for muscle growth and repair.
✓Rich in Omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
✓Provides essential minerals like zinc and iodine, crucial for immune system support and proper thyroid function.
✓A good source of Vitamin B12, which is vital for nerve function and the formation of red blood cells.

COOKING TIPS

In the kitchen.

1Catla is a freshwater carp popular in South Asian cuisine, especially in curries like 'Macher Jhol' or 'Doi Maach', where its mild, slightly sweet flavor absorbs spices well.
2Before cooking, marinate the fish steaks or pieces in a mix of turmeric, salt, and lemon juice for at least 20-30 minutes to firm up the flesh and add flavor.
3It is well-suited for pan-frying, deep-frying, or simmering in gravies. When frying, ensure the oil is hot to get a crispy exterior while keeping the inside moist.
4Be mindful that catla is a bony fish; it is often cut into steaks ('godi') or fillets, but care should be taken while eating to avoid small bones.

STORAGE

Keep it fresh.

Store fresh, raw catla fish in the coldest part of your refrigerator (at or below 40°F / 4°C) and consume within 1-2 days.
For longer storage, wrap the fish tightly in plastic wrap and then aluminum foil or place it in a freezer-safe bag. It can be frozen at 0°F (-18°C) for up to 3 months for best quality.

FAQ

Frequently asked questions.

Is Catla fish healthy?

Yes, Catla is a highly nutritious freshwater fish. It is an excellent source of lean protein and heart-healthy Omega-3 fatty acids, which help reduce inflammation and support brain and cardiovascular health.

How much protein is in Catla fish?

A 100g serving of Catla fish provides approximately 19g of high-quality protein. This makes it an ideal food choice for muscle repair, growth, and maintaining overall body strength.

Is Catla fish good for weight loss?

Yes, Catla is beneficial for weight loss as it is relatively low in calories (118 per 100g) and high in protein. The high protein content helps increase satiety, keeping you full for longer and reducing the urge to snack.

Is Catla fish keto-friendly?

Absolutely. Catla fish contains 0g of carbohydrates, making it an excellent choice for ketogenic and low-carb diets. It provides essential healthy fats and protein without impacting blood sugar levels.

Can diabetics eat Catla fish?

Yes, Catla is a great option for diabetics because it has a zero glycemic index and is rich in Omega-3 fatty acids. These fats can help improve heart health and insulin sensitivity, which are important for managing diabetes.

What does Catla fish taste like?

Catla has a mild, delicate flavor and a firm, moist texture. Unlike some other freshwater carp, it generally lacks a 'muddy' taste, making it very versatile for various curries, fries, and grilled dishes.

Does Catla fish have many bones?

Like most carp species, Catla does have a significant number of intramuscular bones, including fine Y-bones. It is important to be careful while eating, or to choose larger cuts where the bones are easier to identify and remove.

How do you cook Catla fish?

Catla is most commonly used in South Asian curries or marinated in spices and shallow-fried. It can also be steamed or grilled, though it is best suited for moist heat cooking to keep the flesh tender and juicy.

How do you know if Catla fish is fresh?

Fresh Catla should have clear, bulging eyes, bright red gills, and firm flesh that springs back when pressed. It should have a mild, clean scent rather than a strong or unpleasant 'fishy' odor.

How should I store Catla fish?

Fresh Catla should be kept in the coldest part of the refrigerator and consumed within 1-2 days. For longer storage, clean the fish thoroughly, wrap it tightly in freezer-safe packaging, and freeze it for up to 3 months.

RECIPES