Note: The weight mentioned refers to the full weight of the fish. If you opt for cutting, please be aware that the weight will be reduced by 20% to 50% depending on the fish species and the type of cutting chosen.
Singhara / Seenghala Fish (Indian Catfish)
Singhara (Seenghala), commonly known as Indian Catfish or Giant River Catfish, is a freshwater fish found in rivers and lakes across India. It is prized for its firm texture and mild flavor, making it a popular choice for various dishes. The fish is particularly beneficial for health-conscious individuals as it is low in fat and high in protein.
Health Benefits of Singhara / Seenghala Fish
- High in Protein: Singhara is an excellent source of lean protein, aiding muscle growth and tissue repair.
- Low in Calories: It’s a low-calorie option, making it suitable for weight management and a healthy diet.
- Rich in Omega-3 Fatty Acids: Omega-3s promote heart health, reduce inflammation, and improve brain function.
- Good Source of Vitamins and Minerals: It contains essential nutrients such as vitamin D, vitamin B12, phosphorus, and selenium, supporting bone health and immune function.
- Promotes Heart Health: Omega-3s and low levels of saturated fat contribute to reduced cholesterol levels and improved cardiovascular health.
- Boosts Brain Function: Regular consumption of Singhara fish can help with cognitive development and may reduce the risk of neurological disorders.
- Improves Skin Health: Its rich supply of Omega-3s helps in maintaining skin elasticity and reducing inflammation, leading to healthier skin.
- Supports Bone Health: Vitamin D and phosphorus in the fish contribute to stronger bones and teeth.
Indian Recipe 1: Singhara Fish Curry (North Indian Style)
Ingredients:
- 500g Singhara fish fillets
- 1 onion, finely chopped
- 2 tomatoes, pureed
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 teaspoon garam masala
- 2 tablespoons mustard oil
- Fresh coriander leaves for garnish
- Salt to taste
Instructions:
- Heat mustard oil in a pan and sauté onions until golden.
- Add ginger-garlic paste and cook for 1-2 minutes.
- Add pureed tomatoes, turmeric, red chili, coriander powder, and salt. Cook until the oil separates from the masala.
- Add Singhara fillets and cook for 8-10 minutes until the fish is done.
- Garnish with fresh coriander leaves and serve hot with rice or chapati.
Indian Recipe 2: Singhara Fish Fry (Spicy)
Ingredients:
- 500g Singhara fish fillets
- 1 teaspoon red chili powder
- 1 teaspoon turmeric powder
- 1 tablespoon ginger-garlic paste
- 1 tablespoon lemon juice
- Salt to taste
- Oil for shallow frying
Instructions:
- Marinate the fish with red chili powder, turmeric, ginger-garlic paste, lemon juice, and salt for 30 minutes.
- Heat oil in a pan and shallow fry the marinated fish until golden brown on both sides.
- Serve hot with lemon wedges and onion slices.
Indian Recipe 3: Singhara Fish Tikka
Ingredients:
- 500g Singhara fish fillets, cut into cubes
- 1 cup yogurt
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon garam masala
- 1 tablespoon lemon juice
- Fresh coriander for garnish
- Salt to taste
Instructions:
- In a bowl, mix yogurt, ginger-garlic paste, turmeric, cumin, garam masala, lemon juice, and salt to make a marinade.
- Add the fish cubes and marinate for at least 1 hour.
- Skewer the fish and grill or bake in an oven at 180°C (350°F) for 10-15 minutes until golden and cooked through.
- Serve hot with green chutney and a side of salad.
Non-Indian Recipe 1: Grilled Singhara with Lemon Butter Sauce
Ingredients:
- 500g Singhara fish fillets
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 garlic cloves, minced
- 1 tablespoon butter
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat the grill to medium-high heat.
- Marinate the fish with olive oil, lemon juice, garlic, salt, and pepper.
- Grill the fish for 5-6 minutes on each side until cooked through.
- In a pan, melt butter and add fresh parsley. Drizzle the butter sauce over the grilled fish.
- Serve with grilled vegetables or a fresh salad.
Non-Indian Recipe 2: Singhara Fish Tacos
Ingredients:
- 500g Singhara fish fillets
- 1 teaspoon paprika
- 1 teaspoon cumin powder
- Corn tortillas
- Shredded cabbage slaw (mixed with lime juice and salt)
- Salsa (diced tomatoes, onions, and cilantro)
- Sour cream
- Salt and pepper to taste
Instructions:
- Season the fish with paprika, cumin powder, salt, and pepper.
- Heat a skillet and cook the fish for 3-4 minutes on each side until done.
- Warm the tortillas and assemble the tacos with fish, cabbage slaw, salsa, and a dollop of sour cream.
- Serve with lime wedges.
Non-Indian Recipe 3: Baked Singhara in White Wine and Garlic
Ingredients:
- 500g Singhara fish fillets
- 1 cup white wine
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- Fresh thyme
- Salt and pepper to taste
Instructions:
- Preheat the oven to 180°C (350°F).
- Arrange the fish fillets in a baking dish and drizzle with olive oil and white wine.
- Sprinkle minced garlic, thyme, salt, and pepper over the fish.
- Bake for 15-20 minutes until the fish is cooked through and flaky.
- Serve with roasted potatoes and steamed vegetables.
These recipes showcase the versatility of Singhara / Seenghala Fish in both Indian and Non-Indian cuisines. The mild flavor of the fish allows it to absorb a variety of spices and seasonings, making it suitable for a wide range of dishes while providing excellent health benefits.