Catfish (Channel, Wild, Cooked, Dry Heat)
This delightful serving of wild-caught channel catfish is a flavorful, protein-packed fish that offers numerous essential nutrients while remaining incredibly low in carbohydrates. Cooked using dry heat, it preserves a natural richness and texture that highlights the fish’s delicate flavor. Here’s a breakdown of its nutritional profile:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 105 kcal |
| Protein | 18.47 g |
| Total Fat | 2.85 g |
| Saturated Fat | 0.744 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 11 mg |
| Iron | 0.35 mg |
| Magnesium | 28 mg |
| Phosphorus | 304 mg |
| Potassium | 419 mg |
| Sodium | 50 mg |
| Zinc | 0.61 mg |
| Copper | 39 mcg |
| Manganese | 0.027 mg |
| Selenium | 14.3 mcg |
| Vitamin C | 0.8 mg |
| Thiamin (B1) | 0.227 mg |
| Riboflavin (B2) | 0.067 mg |
| Niacin (B3) | 2.385 mg |
| Vitamin B6 | 0.106 mg |
| Folate (B9) | 10 mcg |
| Vitamin B12 | 2.9 mcg |
| Vitamin A | 15 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Channel catfish, like other fish, is classified as a potential allergen for individuals with seafood sensitivities. This fish contains no carbohydrates, fiber, or added sugars, making it suitable for low-carb, keto, or diabetic diets. However, it’s crucial to ensure that the fish is prepared in a cross-contamination-free environment to avoid exposure to other allergens.
Dietary Preferences
- Gluten-Free: Channel catfish naturally contains no gluten, making it suitable for individuals with celiac disease or gluten sensitivities.
- Low-Carb & Keto-Friendly: With 0g of carbohydrates per 100g, catfish is ideal for low-carb, ketogenic, and diabetic-friendly diets.
- Paleo & Whole30: As a naturally occurring, unprocessed fish, it aligns perfectly with both Paleo and Whole30 diets.
- Low-Sodium: For those on a sodium-restricted diet, catfish is a good choice, providing only 50mg of sodium per 100g.
Cooking Tips & Advice
For the best flavor and texture, wild-caught channel catfish should be cooked using dry heat methods such as grilling, baking, or broiling. These techniques help to retain its moisture while enhancing its natural, tender texture. A light dusting of herbs or spices such as paprika, thyme, or garlic powder can further elevate the flavor profile without overwhelming the fish.
If you prefer a more robust flavor, consider pairing the catfish with a zesty homemade salsa or a tangy lemon and dill sauce. Additionally, adding a side of roasted vegetables or a fresh leafy salad complements the fish’s lean protein content while adding variety and nutritional balance to your meal.
Conclusion
Channel catfish is an excellent source of lean protein, low in fat and free from carbohydrates. It provides a wealth of essential vitamins and minerals, such as phosphorus, magnesium, and potassium, while offering a modest amount of omega-3 fatty acids. Its clean, mild flavor, combined with its versatility in cooking, makes it a great addition to a healthy and balanced diet, whether you’re on a specific eating plan or simply looking for a nutritious seafood option.
