Catla (Indian Carp) Nutritional Information
Catla, commonly known as Indian carp, is a freshwater fish that is not only delicious but also highly nutritious. It is rich in protein and a variety of essential minerals, making it an excellent addition to a balanced diet.
Nutritional Overview
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 94.17 kcal |
| Protein (g) | 17.94 g |
| Fat (g) | 2.15 g |
| Saturated Fat (g) | 1.67 g |
| Carbohydrates (g) | 0.0 g |
| Fiber (g) | 0.0 g |
| Sugar (g) | 0.0 g |
| Calcium (mg) | 43.53 mg |
| Iron (mg) | 1.14 mg |
| Magnesium (mg) | 25.58 mg |
| Phosphorus (mg) | 182.0 mg |
| Potassium (mg) | 301.0 mg |
| Sodium (mg) | 36.56 mg |
| Zinc (mg) | 0.68 mg |
| Copper (mcg) | 0.06 mcg |
| Manganese (mg) | 0.03 mg |
| Selenium (mcg) | 19.73 mcg |
| Vitamin C (mg) | 0.0 mg |
| Thiamin (mg) | 0.01 mg |
| Riboflavin (mg) | 0.03 mg |
| Niacin (mg) | 2.21 mg |
| Vitamin B6 (mg) | 116.0 mg |
| Folate (mcg) | 1926.0 mcg |
| Vitamin B12 (mcg) | 0.0 mcg |
| Vitamin A (mcg) | 0.0 mcg |
| Vitamin E (mg) | 2.35 mg |
| Vitamin D2 (mcg) | 0.0 mcg |
Allergen Information
Catla, being a fish, is a common allergen for individuals who have a sensitivity to seafood. It is important to avoid consumption if you have known allergies to fish or shellfish.
Dietary Preferences
- Protein-Packed: Catla is an excellent source of lean protein, making it ideal for individuals looking to maintain muscle mass or improve overall nutrition.
- Low in Carbs: With zero carbohydrates and fiber, it is suitable for low-carb or ketogenic diets.
- Good for Bone Health: High in calcium, phosphorus, and magnesium, Catla contributes to stronger bones and teeth.
- Heart Healthy: The fish’s fat content, which includes essential omega fatty acids, supports cardiovascular health.
Advice for Preparation and Cooking
Catla can be cooked in a variety of waysโgrilled, fried, or steamed. It pairs well with flavorful spices and herbs, making it ideal for marinating. Its mild, delicate flavor is often enhanced by combining it with citrus or tangy sauces. To ensure a nutritious meal, opt for cooking methods like grilling or steaming, which retain the fish’s natural nutrients without adding unnecessary fats.
Conclusion
Catla is a fantastic choice for those looking to boost their intake of protein, essential minerals, and healthy fats. It is versatile in the kitchen, easy to prepare, and can be adapted to a wide range of culinary styles. Whether you’re preparing a light fish curry or a simple grilled fillet, Catla is sure to be a nutritious and delicious addition to your meal plan.
