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mola carplet.

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

ALSO KNOWN AS

mourala fishsmall river fishchoti machlimola fishputi fishanchovy-sized freshwater fishsmall lake fishmola carpletcreek fishsmall freshwater fishmolamourolaamblypharyngodon molamola machpale carpletmola carplet fishMourola machMauralaMowaMoruwa Fish

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SERVING

CALORIES

PROTEIN

15.2g

CARBS

FAT

3.6g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories93kcal—

Protein15.2g30%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat3.6g5%

Saturated fat0.90g5%

Trans fat0g—

Cholesterol65mg22%

Water78.5g—

MINERALS

Sodium72mg3%

Potassium280mg6%

Calcium850mg65%

Iron5.7mg32%

Magnesium38mg9%

Phosphorus450mg36%

Zinc3.2mg29%

Copper0.18mg20%

Manganese0.05mg2%

Selenium25µg45%

VITAMINS

Vitamin A2500µg278%

Vitamin C0mg0%

Vitamin D2.5µg13%

Vitamin E0.80mg5%

Vitamin K0.10µg0%

Thiamin (B1)0.02mg2%

Riboflavin (B2)0.08mg6%

Niacin (B3)1.8mg11%

Pantothenic acid (B5)0.40mg8%

Vitamin B60.15mg9%

Folate (B9)12µg3%

Vitamin B121.5µg63%

%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 piece7.5g

HEALTH BENEFITS

Why eat it.

✓Exceptionally rich in Vitamin A, crucial for vision health and preventing night blindness.
✓Excellent source of calcium and phosphorus, especially when consumed whole, supporting strong bones and teeth.
✓Provides high-quality, easily digestible protein for muscle growth and repair.
✓Good source of essential micronutrients like iron and zinc, which are vital for preventing anemia and supporting immune function.

COOKING TIPS

In the kitchen.

1Due to its small size, mola is typically cooked whole, often fried until crispy or simmered in light curries.
2For a classic crispy fry, coat the fish in a mixture of rice flour, turmeric, chili powder, and salt before shallow frying in mustard oil.
3In stews and curries, add the fish towards the end of the cooking process to prevent it from breaking apart.
4It pairs well with leafy greens like spinach or amaranth in traditional South Asian dishes, boosting the meal's overall nutritional value.

STORAGE

Keep it fresh.

Store fresh mola carplet in the coldest part of the refrigerator (below 40°F or 4°C) and use within 1-2 days.
For longer storage, clean, gut, and pat the fish dry, then freeze in an airtight container or freezer bag for up to 3 months.
Dried mola should be kept in a cool, dry, airtight container away from direct sunlight.

FAQ

Frequently asked questions.

What are the main health benefits of mola carplet?

Mola carplet is exceptionally rich in Vitamin A, which is crucial for vision health and preventing night blindness. It's also an excellent source of calcium and phosphorus, especially when consumed whole, supporting strong bones and teeth. Additionally, it provides high-quality protein for muscle growth and essential micronutrients like iron and zinc for immune function and preventing anemia.

What is the nutritional content of mola carplet?

Per 100g, mola carplet contains approximately 93 calories, 15.2g of protein, 0g of carbohydrates, and 3.6g of fat. This makes it a lean protein source with a good balance of essential nutrients.

Is mola carplet good for weight loss?

Yes, mola carplet can be beneficial for weight loss due to its low-calorie and high-protein content. Protein helps increase satiety, reducing overall calorie intake, and its lean profile makes it a healthy addition to a calorie-controlled diet.

Is mola carplet gluten-free and keto-friendly?

Yes, as a natural fish, mola carplet is inherently gluten-free. It is also very keto-friendly, containing 0g of carbohydrates and a good amount of protein and healthy fats, making it suitable for ketogenic diets.

Can people with diabetes eat mola carplet?

Absolutely. Mola carplet is an excellent choice for individuals with diabetes because it contains no carbohydrates, which helps manage blood sugar levels. Its high protein content also contributes to satiety and can help stabilize glucose.

How is mola carplet typically cooked?

Mola carplet is a small fish often cooked whole. Common preparations include frying until crispy, incorporating it into curries, or stewing it with vegetables and spices. Its delicate flavor makes it versatile in various culinary traditions.

What does mola carplet taste like?

Mola carplet has a mild, delicate flavor with a slightly sweet undertone. Its flesh is tender, and when cooked whole, it can offer a pleasant texture, especially when fried to a crisp.

How should I store fresh mola carplet?

Fresh mola carplet should be stored in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1-2 days. For longer storage, clean and pat the fish dry, then freeze it in an airtight container or freezer bag for up to 3-6 months.

How can I tell if mola carplet is fresh?

Look for clear, bright eyes that are not sunken, and red gills. The flesh should be firm and spring back when gently pressed. Fresh mola carplet should have a mild, clean scent, not a strong 'fishy' odor.

Can mola carplet be eaten whole, and why is that beneficial?

Yes, mola carplet is often eaten whole, including the bones, especially when fried until crispy. This is highly beneficial as consuming the bones significantly boosts your intake of calcium and phosphorus, which are vital for bone health, teeth, and overall skeletal strength.

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