Fish has long been valued as a powerhouse of nutrition, and among India’s freshwater varieties, Singhara fish holds a special place. Popular in eastern and northern India, this lean, protein-rich fish is loved for its mild taste, soft texture, and impressive nutritional profile. Whether you’re focused on fitness, heart health, or balanced nutrition, Singhara fish fits seamlessly into a healthy diet. In this blog, we’ll explore Singhara Fish Nutrition Facts, its health benefits, and some delicious ways to cook it.
What is Singhara Fish?
Singhara fish, also known as Asian redtail catfish, is a freshwater fish commonly found in rivers, ponds, and wetlands across India and neighboring regions. It is especially popular in Bengal, Bihar, Assam, and Uttar Pradesh. Singhara fish is easily recognized by its smooth, scaleless body and firm white flesh.
This fish is widely used in traditional Indian cooking because it absorbs spices well and cooks quickly. Its low-fat content and high protein make it suitable for people of all ages, including children, elderly individuals, and those following weight-management diets.
Singhara Fish Nutrition Facts
Understanding Singhara Fish Nutrition Facts helps explain why it is considered a healthy dietary choice. Below is an approximate nutritional breakdown per 100 grams of cooked Singhara fish:
| Nutrient | Amount (per 100g) | Health Role |
| Energy | 100–110 kcal | Provides sustained energy |
| Protein | 18–20 g | Supports muscle growth and tissue repair |
| Total Fat | 2–3 g | Helps maintain healthy metabolism |
| Saturated Fat | <1 g | Heart-friendly, low saturated fat |
| Omega-3 Fatty Acids | Moderate | Supports heart and brain health |
| Carbohydrates | 0 g | Suitable for low-carb diets |
| Cholesterol | Low | Helps maintain healthy cholesterol levels |
| Calcium | 20–25 mg | Strengthens bones and teeth |
| Phosphorus | 180–200 mg | Supports bone and cell health |
| Iron | 1–1.5 mg | Helps prevent anemia |
| Vitamin B12 | 1.5–2 mcg | Supports nerve function and energy production |
| Sodium | Low | Suitable for blood pressure control |
Singhara fish is naturally low in saturated fat and free from harmful trans fats, making it heart-friendly. Its high-quality protein helps build and repair tissues while keeping you full for longer.
Singhara Fish Health Benefits
The impressive Singhara Fish Health Benefits make it a smart addition to a balanced diet:
1. Excellent Source of Lean Protein
Singhara fish provides high biological value protein, which supports muscle growth, tissue repair, and overall strength. It’s ideal for athletes and fitness enthusiasts.
2. Supports Heart Health
Thanks to its omega-3 fatty acids and low fat content, Singhara fish helps reduce bad cholesterol (LDL) and supports healthy blood circulation.
3. Aids in Weight Management
Low in calories and fat but rich in protein, Singhara fish keeps you satisfied without adding excess calories.
4. Boosts Brain and Nerve Function
Vitamin B12 and omega-3 fatty acids support brain health, improve memory, and help maintain a healthy nervous system.
5. Strengthens Bones and Teeth
Minerals like calcium and phosphorus help maintain strong bones and teeth.
6. Improves Immunity
Essential vitamins and minerals strengthen the immune system.
Also Read | Tuna Health Benefits: A Complete Guide for Fitness Lovers
Singhara Fish Recipes
Here are some popular and healthy Singhara Fish Recipes:
1. Singhara Fish Curry
Cooked in onion-tomato gravy with aromatic spices, best served with rice.
2. Singhara Fish Fry
Marinated and shallow-fried until crispy.
3. Singhara Fish Stew
A light, nutritious preparation with vegetables.
4. Singhara Fish in Mustard Sauce
A bold eastern Indian specialty.
5. Grilled Singhara Fish
Marinated with herbs and grilled for a healthy meal.
Conclusion
Singhara fish is a wholesome freshwater fish combining great taste and excellent nutrition. Including it in your regular meals is an easy step towards a healthier, balanced diet.
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