Tengra
Small tasty catfish from Bengal and Bihar rivers. Perfect for tangy jhal.
Nutrition Facts (per 100g raw, edible portion)
| Saturated Fat | 0.8g |
| Sodium | 60mg |
| Iron | 0.4mg |
| Omega-3 Fatty Acids | 0.3g |
| Carbohydrates | 0g |
| Source | ICMR-NIN / USDA Database |
Health Benefits
Small size means lower mercury accumulation
Traditional Bengali delicacy with unique flavor
Soft bones are edible when cooked — calcium source
Pairs perfectly with mustard and tangy preparations
Dietary Information
Best Cooking Methods
Jhal
Cook in mustard-based tangy gravy. 10-12 mins.
Fry
Coat in spices, shallow fry until crispy. 3-4 mins.
Pro Tips
- 💡 Small fish — cook whole without cleaning too much
- 💡 Best in tangy, spicy preparations
- 💡 Freshness is critical — buy from trusted sources only
More Freshwater Fish
Katla (Indian Carp)
Large Indian carp, widely loved in Bengal and Bihar. Best in mustard curry.
Rohu
The most popular freshwater fish in India. Mild, sweet flesh perfect for jhol and fry.
Hilsa (Ilish)
The king of Bengali cuisine. Rich, buttery, and best in shorshe ilish.
Pabda
Small, silken catfish with one central bone. Melts in your mouth in light gravy.
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