Catfish (Channel, Farmed, Cooked, Dry Heat)
Catfish, particularly the farmed channel variety, offers a nutritious and protein-rich option for any meal. When cooked using dry heat methods, such as grilling or baking, catfish retains its essential nutrients while delivering a mild and delicate flavor. A versatile fish, it pairs well with a variety of seasonings and sides, making it a popular choice for healthy, balanced meals.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 144 kcal |
| Protein | 18.44 g |
| Fat | 7.19 g |
| Saturated Fat | 1.586 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 9 mg |
| Iron | 0.28 mg |
| Magnesium | 23 mg |
| Phosphorus | 247 mg |
| Potassium | 366 mg |
| Sodium | 119 mg |
| Zinc | 0.58 mg |
| Copper | 39 mcg |
| Manganese | 0.018 mg |
| Selenium | 9.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.024 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 2.548 mg |
| Vitamin B6 | 0.177 mg |
| Folate | 12 mcg |
| Vitamin B12 | 2.78 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.97 mg |
| Vitamin D2 | 0.3 mcg |
Allergen Information
Catfish is a fish and is commonly associated with food allergies, particularly for individuals who are allergic to seafood or other types of fish. As with any fish, it is important to confirm that there are no cross-contaminants if prepared in a shared kitchen. Those with a fish allergy should avoid consuming catfish.
Dietary Preferences
Catfish is a great choice for those following a variety of dietary preferences, including:
- Paleo Diet: As a protein-rich, low-carb food, catfish fits well within the Paleo framework, which emphasizes whole foods, lean proteins, and healthy fats.
- Keto Diet: With zero carbohydrates, catfish is an ideal food for those on a ketogenic diet looking to maintain a high-fat, low-carb lifestyle.
- Gluten-Free: This fish is naturally gluten-free, making it a safe choice for those with gluten sensitivities or celiac disease.
- High-Protein: For those looking to boost their protein intake, such as athletes or individuals seeking muscle growth, catfish provides a lean and filling option.
Advice
When preparing catfish, it’s best to use dry heat cooking methods, such as baking, grilling, or broiling. This ensures that the fish retains its natural flavor and beneficial nutrients. Additionally, marinating or seasoning with herbs and spices can enhance its taste without adding unnecessary calories or sodium. For a well-rounded meal, pair catfish with a variety of vegetables or a fresh salad.
As catfish has a relatively low fat content compared to some other fish varieties, it’s an excellent choice for individuals seeking a heart-healthy protein source. Just be mindful of the sodium content, particularly if you are watching your salt intake. You can reduce the sodium level by opting for fresh catfish over canned varieties, or by preparing it from scratch rather than purchasing pre-seasoned or processed options.
Conclusion
Farmed channel catfish cooked using dry heat methods delivers a delicious and nutritious meal packed with protein, essential vitamins, and minerals, including niacin, phosphorus, and B12. Its mild flavor and versatility make it an excellent choice for various dietary needs, from high-protein diets to low-carb lifestyles. Enjoy catfish as part of your next healthy meal, and reap the benefits of this sustainable and nutrient-dense fish.
