Nutrient Powerhouse Tengra Fish
The Tengra fish, also known as the Gangetic Mystus or Mystus Tengara, is a small variety of the catfish family that is very common in the freshwaters of Bangladesh.This is popular in almonds in all the regions of the country. On average the tengra fish is about 4 to 6 inches long.
However, despite its small size, it offers a large number of nutrients and is an affordable option for many households. The fish’s delicious taste adds to its appeal, making it a valuable addition to the regular diet of many people. Especially those people who may find larger fish or meat a little beyond their budget. Tengra fish thus is a nutritious and economical alternative for meeting daily dietary needs of many Bangladeshies.
How to identify Tengra?
Tengra is a small and slim fish, 4-6 inches in length on average. The fish is usually brown, silver, black or grayish yellow in color with a catfish like head and long pointed whiskers coming out from both sides of the mouth. It has a thicker tail, with dorsal fins that are almost as big as the tail. They often have a gray, white or silver belly to make identifying much easier. When buying Tengra fish, look for clear eyes and firm flesh to ensure freshness.
Nutritional Value of Tengra Fish
The document lists the following nutritional values per 100 grams of Tengra fish:
- Protein: 14.94 g
- Fat: 6.91 g ( Monounsaturated Fat: 2.76 g, Polyunsaturated Fat: 0.69 g)
- Calcium: 260.75 mg
- Potassium: 11.37 mg
- Iron: 0.067 mg
- Manganese: 0.009 mg
- Zinc: 0.054 mg
- Copper: 0.006 mg
- Omega-3: 431.94 mg
Health Benefits of Eating Tengra Fish:
- Helps with Muscle Growth: Our daily meals should always include a good amount of protein, as it is essential for muscle growth and tissue repair. Tengra fish has a high percentage of protein, and consuming it in moderate amounts regularly should be enough to meet daily protein needs.
- For a Healthy Heart and Healthy Brain: Tengra contains Omega-3 fatty acids that are beneficial for our cardiovascular health. Omega 3 acids also are good to maintain reguler brain functions.
- Control the Cholesterol levels: Cholesterol is a fatty substance in your blood, and too much of it can be really harmful for the body. Monounsaturated fat and polyunsaturated fat are ‘healthy’ fats that can help to maintain healthy cholesterol levels.
- Increase Bone health and boost the immune system: Vitamins and Minerals including vitamin B12, vitamin D, calcium, and phosphorus, which support bone health and boost the immune system.
Some Delicious Recipes with Tengra
Methi Curry with Fish
This is probably my most favorite recipe with tengra fish. Somehow the flavor of methi (fenugreek) mixes with this specific fish so well that it is just hard to describe with words. You will have to try it yourself to understand. The main recipe I followed uses Shol fish, but trust me this tastes amazing with tengra fish too.
- You will have to soak the fenugreek seeds in water for at least 5 hours before cooking.
- Start the cooking process by marinating the fish in salt, turmeric powder, and red chili powder for 30 minutes.
- In a separate pan fry chopped onions until golden brown, and then add ginger paste, garlic paste, turmeric powder, and red chili powder.
- Cook until the oil comes up, then add the soaked fenugreek seeds to the pan and mix well.
- Now add warm water and cook for about 20 minutes.
- Lastly add the marinated fish to the pan and cook for another 10 minutes or until the fish is fully cooked.
- Your flavorful and healthy methi fish curry is now ready to serve.
Learn More About Methi Curry with Fish
Tengra Macher Jhol
This a simple yet wonderful recipe that even a newbie cook can easily manage. Whenever I am not in mood to cook something difficult but I am craving fish this is the recipe I go for.
Ingredients You Will Need:
- Tengra fish
- Salt
- Turmeric powder
- Mustard oil
- Nigella seeds
- Green chilies
- Onions
- Red chili powder
- Water
Instructions:
- Start by cleaning the tengra fish well and then rub salt and turmeric powder to the fish.
- Heat mustard oil in a pan and fry on both sides until lightly browned. Remove the fish and set it aside.
- Add some more oil to the same pan, then add nigella seeds and green chilies.
- Once the chilies change color, add sliced onions and fry until softened.
- Create a paste of turmeric powder, red chili powder, and water, then add it to the onions and cook until oil comes up.
- Add water and salt, then simmer the fish in the sauce for a few minutes on each side.
- Add green chilies and adjust the salt, then drizzle with mustard oil (optional).
Macher Tok (Sour Fish)
Not many people are accustomed to the taste of tok (sour) fish curry. I do understand that it might be more of an acquired taste. However if you are looking to try something different this might be the dish for you.
Ingredients You Will Need:
- Tengra Fish
- Salt
- Turmeric powder
- Mustard oil (or any oil of your choice)
- Panch phoron
- Green chilies
- Water
- Tamarind pulp
- Red chili powder
- Sugar
Instructions:
- First, clean and coat the fish with salt and turmeric powder.
- Heat mustard oil (or any oil of choice) in a pan and fry the fish until golden brown on both sides, then set aside.
- In the same pan temper panch phoron and green chilies, add water, tamarind pulp, turmeric, red chili powder, and salt, and bring to a boil.
- Add the fried fish and cook until the gravy thickens.
- Adjust sugar and salt to balance the tanginess. Serve this hot with a side of steaming rice.
Tangra Macher Aloo, Begun, Bori diye Jhol (Tengra Fish Curry with Potato, Eggplant and Dried lentil dumplings)
This might be a bit more complicated preparation, but the hard work is surely worth it as it is one of the most mouthwatering preparations you can make with tengra fish.
Ingredients You Will Need:
- Eggplant
- Tengra Fish
- Turmeric powder
- Salt
- Bori (dried lentil dumplings)
- Potatoes
- Panch phoron (Bengali five-spice mix)
- Onions
- Garlic paste
- Tomatoes
- Red chili powder
- Green chilies
- Water
- Mustard oil (optional)
- Jeera (cumin) powder (optional)
Instructions:
- Start by marinating the eggplant and fish with turmeric powder and salt.
- While the marinade sets, deep-fry the bori (dried lentil dumplings) until golden brown, and then set them aside.
- In the same oil, fry potato stripsfollowed by the eggplant strips, frying each until golden brown.
- Next, temper the remaining oil with panch phoron (Bengali five-spice mix).
- Add chopped onions and saute until translucent, then add garlic paste, chopped tomatoes, turmeric powder, red chili powder, and green chilies.
- Cook this mixture until the spices release oil.
- Pour in water, bring to a boil, and then add the fried potatoes.
- Cook until the potatoes soften.Finally, carefully add the fried fish, followed by the fried eggplant and bori.
- Allow the mixture to simmer for a few minutes.
- Garnish by drizzling some mustard oil or by adding a pinch of roasted jeera (cumin) powder (optional).
It won’t be wrong to call tengra fish a nutrient powerhouse. This tiny fish can be the best addition to your meal plans in many ways. If you have yet to try this special little fish, you are surely missing out and I highly encourage you to do so. If you have tried this fish before please let me know your favorite tengra fish recipe in the comments. Hope you enjoyed the read!
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