Shing Mach: Our Medicine, Our Comfort

The Asian stinging catfish or fossil cat (Heteropneustes fossilis), commonly known as “Shing fish” or “Shingi” in Bangladesh, is an air-breathing catfish species renowned for its exceptional nutritional value and therapeutic benefits. I already mentioned how valuable Jiyol Mach, or air-breathing fish, are for Asians—and of course Bengalis—when I wrote about Magur fish. From personal experience, I can recall that whenever I would be sick, I would be served shing macher patla jhol (light gravy of shing fish). It is believed to have nourishing and healing properties to tend the sick back to health.

We Bengalis even have a famous book character, Pyalaram, the beloved narrator of the Tenida series written by the renowned Bengali writer Narayan Gangopadhyay. Pyalaram’s character is described in his own words as suffering from digestive issues year-round. His remedy? Eating potol diye shingi macher jhol (stinging catfish fish curry with pointed gourd). If that doesn’t describe our relationship with this fish, I don’t know what else would.

What Is Shing Mach?

Shing fish are small, usually around 30 cm long. Some of them, however, can grow up to 41 cm and weigh about 400 grams. They’re tough little survivors. They can live in ponds, ditches, swamps, and even muddy rivers. Shing mach can handle low oxygen levels because they can breathe air when needed. These omnivores eat whatever they can find. During the monsoon season, they breed in shallow waters.

The Asian stinging catfish is highly valued for its medicinal properties and nutritional benefits in the Asian subcontinent. They used to be abundant in floodplains, canals, and other open waters in Bangladesh. However, even though there’s strong demand and high market value, farming them commercially is tough. The challenges include expensive feeds, poor quality control, and a shortage of quality hatchlings and young fish—all of which make widespread cultivation difficult. This has made shing fish populations threatened in Bangladesh.

Nutritional Content of Shing Fish (Per 100 grams)

• Protein: 16.8% (15.3-18.3%)
• Calcium: 148 mg (78-332 mg)
• Iron: 1.86 mg (1.01-3.31 mg)
• Omega-3 Fatty Acids: 0.144 g (0.070-0.301 g)
• Selenium: 55.9 μg (27.3-116.7 μg)
• Vitamin A: 14.2 μg (6.2-34.2 μg)
• Zinc: 1.19 mg (0.78-2.05 mg)

Health Benefits of Eating Shing Fish

• High-Quality Protein: The Asian stinging catfish is full of lean protein. This protein helps build and repair your muscles after physical activity or illness. Unlike many other protein sources, it delivers all these benefits without adding unnecessary fat to your diet. This makes it ideal for anyone trying to maintain or build strength in a healthier way.
• Heart-Healthy Fats: This fish contains a high amount of omega-3 fatty acids. These essential fats support your cardiovascular system and keep your heart functioning well. They also work to reduce inflammation throughout your body. Regular consumption can contribute to better overall health and help prevent various chronic conditions.
• Essential Minerals: Shing fish stands out among freshwater varieties for its impressive mineral content. It’s particularly high in iron, which is crucial for preventing anemia and maintaining healthy blood. It also contains decent levels of calcium. This mineral supports strong bones and teeth, making it a well-rounded nutritional choice.
• Easy to Digest: doesn’t have to work hard to break it down. The soft texture and lean composition mean nutrients are absorbed quickly and efficiently. This is exactly why it’s a popular choice for people recovering from illness or dealing with digestive sensitivity.
• Traditional Medicinal Value: For generations, Bengalis have turned to asian stinging catfish during times of illness and recovery. Our Older generation already knew what modern nutrition is now it is being confirmed. This fish has natural healing properties that help restore strength and vitality. It’s not just folklore—it’s a tradition backed by real nutritional science.
• Great for Any Diet: Whether you’re watching your weight or managing a specific health condition, sing fish fits seamlessly into your meal plan. If you’re trying to avoid heavy animal fats, this is your answer. It’s also ideal for anyone looking for a cleaner, leaner protein source. You get all the benefits without compromising your dietary goals.
• Exceptional Flavor and Nutrition: Here’s the best part—you don’t have to sacrifice taste for health. This fish is not just healty, it is also very very delicious. It’s one of those rare foods where enjoyment and nourishment go hand in hand.

Shing Mach Recipes

Shing Fish Curry with Raw Banana and Curry Leaves

If you’re suffering from an upset stomach or digestive issues, this is a great dish to make. Both the sian stinging catfish and raw banana (or plantain) help soothe your system, and not to mention it tastes so warm and comforting. To make this healthy and delicious shing fish curry-

1. Start by cleaning 3 medium-sized fish and making cuts on both sides so the spices can be absorbed well.
2. Marinate the fish with salt, turmeric powder, and a little mustard oil. Let it rest for 15-20 minutes.
3. While waiting, prepare a curry paste by blending fresh curry leaves, 2 green chilies, half an onion, 2 large garlic cloves, and a little water until smooth.
4. Peel and cut raw bananas lengthwise into desired pieces. Slice 2 boiled potatoes similarly.
5. Next, heat mustard oil in a pan and fry the marinated fish on both sides until golden brown.
6. Set aside. In the same oil, sauté 3-4 tablespoons of onion-ginger-garlic paste until the raw smell disappears.
7. Add the cut vegetables with salt, turmeric, roasted cumin powder, and black pepper powder.
8. Cover and cook for 2 minutes until the raw bananas soften.
9. Add 3 tablespoons of the curry paste and cook for 1-2 minutes until fragrant.
10. Add water to create a gravy consistency and bring it to a boil.
11. Gently add the fried fish pieces and coat them with the gravy.
12. Finally, cover and simmer for 6-8 minutes until the curry thickens. You can skip the curry leaves in the recipes if you do not like the taste.

Shing Fish Jhol

This is another comforting preparation using the shing mach. The original recipe used loitta but it also goes well with this fish.

1. To prepare this everyday homestyle fish curry, start by cutting 1/2 kg fresh fish into small pieces.
2. Wash them thoroughly, and drain the water. Marinate the fish with turmeric powder, chili powder, coriander powder, salt, and soybean oil.
3. While waiting chop onions, green chilies, and coriander leaves. Heat soybean oil in a pan and lightly fry 2 chopped medium onions until slightly brown.
4. Next, add the marinated fish and gently stir without breaking the pieces.
5. Cover the pan and cook on medium to high heat. Occasionally, swirl the mixture in the pan to prevent it from burning.
6. No additional water is needed as the residual water from washing hands after marinating, and the natural moisture released by the fish during cooking will create the curry base.
7. Once the curry forms naturally, check the seasoning, add chopped coriander leaves and slit green chilies, and cook for a few more seconds.
8. This simple yet flavorful dish takes about 30 minutes to prepare and serves 4 people.