Kachki Fish: The Bite-Sized Nutritional Powerhouse

Kachki Fish: The Bite-Sized Nutritional Powerhouse

My father is a big fan of choto mach, an umbrella term in Bangladesh for various small fish species. These fish are typically so tiny that they’re consumed whole, bones and all, providing extra calcium and nutrients. As the health enthusiast of our family, my father constantly encourages my brother and me to eat more choto mach. However, not all types taste the same, and only a few are among my favorites.

One small fish I truly enjoy is kachki mach or kachki fish (Carica soborna). It has a mild flavor—less “fishy” than most—making it a versatile option. You can prepare it as a curry to enjoy with rice or as fritters for a savory snack. Plus, it’s packed with essential nutrients.

How to Identify Kachki Fish

Kachki is usually only 1.5 centimeters long, with a translucent body and a brilliant silver streak running across it. Kachki is harvested sustainably, often by small-scale fishermen, making it an eco-friendly choice. Supporting this small local fish species can help to reduce fishing’s environmental impact and promote sustainable food systems.

Nutritional Benefits of Kachki 

The nutritional content per 100 grams of Kachki fish (Carica soborna), based on proximate analysis, includes:

• Moisture: 81.94%
• Protein: 12.49%
• Lipid (Fat): 3.48%
• Ash (Minerals): 2.08%
• Calcium: 1.94% (dry matter basis)
• Phosphorus: 2.49% (dry matter basis)
• Gross Energy: 4.33 KJ/g (dry matter basis)

Benefits of Eating Kachki Fish

As we can see, kachki is a staple of a balanced diet, especially in South Asia, because it is full of vital elements including protein, healthy fats, and crucial minerals.

1. High Protein Content for Muscle Growth and Tissue Repair

Kachki contains a comparatively high protein ratio. Given that protein is necessary for muscle growth, repair, and maintenance, it is clear that each serving of kachki mach includes a sizable amount of it. People of all ages can benefit from this protein consumption: However  children in their formative years, active adults and the elderly can benefit most from it.

2. Contains Healthy Fats

Kachki, despite its small size, is a good source of heart and brain-supporting fatty acids, including modest quantities of omega-3s. Omega-3 fatty acids have been found to improve cardiovascular health by decreasing triglycerides, promote cognitive function, and lessen inflammation.

3. Rich in Calcium and Phosphorus for Bone Health

Strong bones and teeth depend on minerals like calcium and phosphorus: Kachki is a good source for both these minerales. When consumed whole (bones included), fish like kachki can prove to be a substantial calcium intake. In Bangladesh, where dairy intake may be limited, fish like Kachki can contribute significantly in promoting bone density and lowering the incidence of osteoporosis.

4. Boosts Immune System

Kachki fish has all of the important minerals, such as zinc and potassium, which can help with immune function, fluid balance, and neuron function. Zinc, in particular, is required for immune cell synthesis and can improve the body’s ability to combat infections.

5. Energy and Metabolic Support

The phosphorus content in kachki increases energy metabolism, which helps with a more efficient use of food energy. Phosphorus also helps to repair and maintain tissues and cells, which improves metabolic health. 

6. Heart Health

Kachki has a low overall fat content and contains healthy fatty acids that promote heart health. The mix of lean protein and good fats can help manage cholesterol levels, making Kachki a heart-healthy option, especially for individuals looking to preserve cardiovascular health. 

7. Supports Eye Health

Kachki, like other small fish, contains moderate amounts of vitamin A precursors, which promotes eye health and may reduce the incidence of night blindness and other vision issues.

Some All Time Favorite Kachki Recipes

Kachki Machher Bora (Ganges River Sprat Fritters) is a traditional Bengali snack made with small kachki fish, mixed with onions, ginger, green chilies, and spices, then coated in a flour and cornflour mixture for crispness.

1. To make these fritters, wash and pat dry the fish thoroughly to ensure a crunchy texture, then marinate with all the spices and bind the mixture with flour and corn flour before frying in mustard oil (sunflower oil works too).
2. Shape the mixture into small patties and deep-fry until golden.
3. Served hot with rice and dal. It is also a good snack option during tea-time or as a rainy-day treat.

Kachki Maach er Charchari

Kachki Maach er Charchari, a beloved Bengali stir-fry featuring kachki fish, potatoes, and eggplant cooked in mustard oil with garlic, green chilies, turmeric powder, red chili powder, cumin powder, salt, and sugar. The fish is fried until crispy, then cooked with sautéed vegetables and a spice paste made from the spices. Finish the dish with a drizzle of mustard oil and fresh coriander. Serve on a bed or steaming rice. 

Kachki Mach-er Jhol (Whitebait in Onion & Tomato Gravy) is a simple and aromatic Bengali fish curry featuring tiny whitebait fish, locally called kachki or keski maach.

1. To make this dish start by rinsing the fish, then marinate it with turmeric, paprika, and garlic for 10 minutes.
2. In a skillet, heat 4 tablespoons of oil over medium-high heat, and add nigella seeds and chilies until they sputter.
3. Sauté the sliced onions until translucent, then add ginger-garlic paste and diced tomato, covering to cook until the oil separates.
4. Add the marinated fish and salt, simmer for 5 minutes, then taste and adjust salt as needed.
5. Garnish with the remaining oil and green onions before serving.

Kachki Mach Bhorta

Kachki Mach Bhorta is a quick and simple Bengali dish that involves lightly frying kachki fish with aromatic ingredients like dry red chilies, onions, garlic, and green chilies, all in mustard oil to bring out a bold flavor. Once fried, these ingredients are mashed together with fresh coriander leaves and seasoned with salt to create a savory, spicy mix that pairs beautifully with rice.

Kachki Macher Baticharchari (One-Bowl Ganges River Sprat with Vegetables and Spices) is a one of the old Bengali classic recipes. Baticharchari is a unique cooking style where everything is mixed raw and cooked slowly on low heat, drawing out each ingredient’s natural flavors.

1. To make this kachki mach (small fish) dish, start by washing the fish and allowing it to drain.
2. Finely chop the onion, potato, and tomato, and place them in a large cooking bowl or kadhai.
3. Add salt, turmeric, ginger paste, chopped coriander, mustard paste, and 2 tablespoons of oil, mixing and lightly mashing with your hands.
4. Add the fish and red chili powder, then gently combine and let it marinate, covered, for 30 minutes.
5. Afterward, place the kadhai on very low heat, add 1/4 cup water and the remaining oil, cover tightly, and cook for 15 minutes.
6. Remove the lid, stir, adjust salt and chili, then cover and cook for another 10 minutes.
7. Garnish with fresh coriander and serve with steamed rice.

Are you a choto mach lover or are big fishes like rui, katla is what suits your palate more? Have you ever had kachi fish before? What is your most favourite small fish? Let me know in the comments and keep fishing for more with Wannabe Cook. Enjoy!!!