Catfish - what kind of fish is it? Benefits and harms, how to cook delicious catfish - 4 recipes

Nutritionists insist on the mandatory inclusion of sea fish in the diet of adults and children. If we consider the benefits and harms of catfish - it belongs to the grouper family - the advisability of its introduction to the menu will become obvious. This type of fish is not so difficult to find in the store; the product tolerates freezing well and does not require heat treatment. Having become the basis of tasty and nutritious dishes, it will be a source of valuable substances necessary to maintain the normal functioning of organs and systems.

Catfish - description and recommendations for selection

In appearance, catfish resemble both a conger eel and a moray eel. A special type of sea bass has an elongated body with a flat head and strong jaws, abundantly equipped with teeth. The length of an adult individual can reach 1.5 m, weight – 30 kg. They live in the northern seas at considerable depth, which ensures the environmental purity of their meat.

Catfish usually reaches store shelves frozen or chilled. In order not to worry about its quality, before purchasing you need to pay attention to the following points:

  1. The eyes should be clean and bulging, and cloudiness and hollowness are clear signs that the product is not fresh. If the eyes are removed or the head is cut off, it is better not to buy the product (frozen pieces are an exception).
  2. The gills may only be red or pink, without mucus or an unpleasant odor. Beige and brown shades indicate that the fish is at least a week old.
  3. A belly covered with mucus or noticeably increased in volume is a sign of a violation of the catfish storage technique.
  4. High-quality carcasses will be slippery and will not stick to your hands. After pressing, the meat quickly returns to its previous appearance.
  5. Another sign of the freshness of the product is the scales that are smooth, shiny and tightly adjacent to the skin.

If frozen catfish is purchased, the fish must not have been caught more than 2 months ago. After the specified time, it already begins to lose its properties. Such a product will not do any harm, but there will be little benefit from it.

Catfish fish recipes

Catfish is a rather peculiar fish, and therefore inexperienced housewives believe that it is not edible. However, this is absolutely not true. This impression was formed due to the fact that it is quite difficult to prepare. But if you understand the intricacies and choose the most suitable type of dish and know how to prepare it, then everyone will like it.


The main feature of this sea dweller is that it has practically no bones. Its meat is very tender, sweetish and quite fatty, so it makes delicious dishes.

Because of its properties, it can be fried, boiled, stewed and baked. Catfish meat also contains a large number of different vitamins, microelements and amino acids that are beneficial to the body.

In this case, the protein and fat content in meat is 4:1.

From this fish you can prepare many delicious dishes that are suitable for both a family dinner and for meeting guests.

The meat of this fish is quite loose, so when preparing cutlets or steaks, you must use salted water or batter. If you are lucky enough to purchase a whole, uncut carcass, then you will have to prepare it yourself.

  1. It must be defrosted very well so that there are no frozen areas left.
  2. After this, the head of the fish is separated and the abdomen is ripped open.
  3. Remove all entrails and rinse well.
  4. Large fins and tail are carefully removed.

After this, you can cut the carcass into portioned pieces, steaks or fillets.

Most often, already prepared and cut up catfish are found on store shelves. All that remains is to buy the necessary types of meat.

The largest individuals reach a length of 150 cm, and their weight varies from 30 to 33 kg


Catfish is deliciously prepared using the most common methods and side dishes.

To cook catfish in a frying pan, you will need to use the following:

  • 1 kg prepared fillet;
  • 50 ml refined sunflower oil;
  • 230 g flour (premium or first grade).

From the spices you will need salt (you can use iodized), ground black pepper and fish seasonings in the required quantity to achieve the usual taste.

  1. Cut the fillet into portions of approximately 4 cm.
  2. Dissolve 1 tablespoon tbsp. salt per 600 ml of filtered water and place the meat in the resulting brine.
  3. Soak the pieces for 3.5 - 4 hours in a cool and shaded place.
  4. After the time is up, take them out and rub them with spices on each side.
  5. Heat sunflower oil (refined) in a frying pan.
  6. Dredge the pieces on each side well in flour and place in the pan.

They should be fried on each side until a golden brown crust forms. There is no need to cover the pan during cooking.

Fillet or steaks fried in a slow cooker

You can fry meat in another way. For this you will need a multicooker.

For preparation you will need:

  • 4 catfish steaks;
  • 1 – 2 chicken eggs;
  • 100 g of first grade flour;
  • 5 tablespoons tbsp. vegetable oil.

For spices, it is recommended to use only salt and ground pepper.

  1. Rinse the steaks well and dry with paper towels.
  2. Rub with spices in required quantity on each side.
  3. In a small but deep bowl, beat the eggs (without foam).
  4. Pour the flour into a flat saucer.
  5. In the multicooker program, set the “Bake”, “Frying” or “Baking” mode and place the oil in the bowl.
  6. Once it has warmed up, roll the steaks in flour, then in the egg and again in flour.
  7. Place them in oil and fry on both sides until crust appears.

Remember that you should not close the lid of the multicooker while cooking, otherwise the pieces may fall apart.

The second name for catfish is sea wolf. She got this nickname because of her protruding front teeth.

In order to prepare this delicacy, you will need:

  • 400 g prepared fillet;
  • 150 – 200 g hard cheese;
  • 2 large carrots or 3 medium ones;
  • 1 red onion;
  • 5 g crushed black pepper.

If necessary, use a small amount of salt.

  1. Cut the fillet into small portions.
  2. Rub them well with pepper and salt on each side and place them on foil.
  3. Remove the skins from the onion, wash it and cut into thin half rings.
  4. Peel and rinse the carrots, and then chop them on a grater.
  5. Fry the vegetables in heated oil in a frying pan and place them on top of the fillet.
  6. Grind the cheese and sprinkle it on top of the vegetables.
  7. Wrap the foil tightly and place it on a baking sheet.

Preheat the oven to 180 degrees and place the baking sheet in it for 35 - 45 minutes.

The dish is best served with creamy garlic sauce and boiled potatoes. Rice or buckwheat is also suitable as a side dish.

There are no carbohydrates in the meat of this fish

Catfish soup

Catfish fish soup can be prepared using the following ingredients:

  • 3 liters of clean filtered water;
  • 2 catfish steaks;
  • 1 medium sized carrot;
  • 1 onion (you can use red);
  • 4 bay leaves;
  • 6 – 8 black peppercorns;
  • salt in the required quantity.

You can quickly prepare fish soup using the following step-by-step instructions.

  1. Pour the water into a saucepan with a thick bottom and place on the burner.
  2. Prepare the fish and place it in water that has not yet boiled.
  3. 10 minutes after boiling, reduce the heat and add bay leaves with pepper and salt.
  4. Wash and peel all vegetables.
  5. Grind the carrots, cut the onion into small cubes, and cut the potatoes into medium-sized cubes.
  6. Remove the fish from the broth and strain it through a fine sieve.
  7. Remove all bones from the pieces and cut the steaks into small pieces.
  8. Add all the vegetables to the broth and cook for 13 - 16 minutes over medium heat.
  9. After cutting the pieces, put them in a saucepan and cook everything until tender (approximately 10 - 13 minutes).

You can add your favorite fish spices to the soup, the main thing is that they do not interrupt the taste of the dish itself.

After cooking, you can add chopped parsley leaves and chopped dill to the pan, but it is still better to add greens when the dish is poured into portioned plates

Catfish cutlets

To prepare the cutlets you will need:

  • 1 kg prepared fillet;
  • 2 medium-sized onions (can be red);
  • 2 garlic cloves;
  • 30 g potato starch;
  • 200 g breadcrumbs;
  • 100 ml milk.

Fish solyanka recipes

For spices, you will need salt and ground pepper in the required quantity.

  1. Check the fillet for bones and remove them.
  2. Peel the vegetables and rinse well.
  3. Pass everything through a meat grinder.
  4. Add milk and starch to the resulting mass, then season and mix thoroughly.
  5. Place the crackers into a flat plate.
  6. Form small and flat cutlets from the meat mass, and then roll them in flour and breadcrumbs.
  7. Rub the baking sheet with oil and lay out the resulting semi-finished products.
  8. Place it in the oven, preheated to 180 degrees, and bake for 25 - 35 minutes.
  9. Once a golden brown crust has formed, remove the dish from the oven.

It is better not to turn catfish fish cakes. This is due to the fact that in the process they can fall apart and spoil the appearance.

It is best to serve them on the table with sour cream and mashed potatoes.

This recipe is the most popular for preparing this fish.

It is not recommended to eat dishes from this fish often, as due to the large amount of meat you can get poisoned. People with individual intolerance and a tendency to allergic reactions to fish products should be especially careful.

Composition of catfish meat

Catfish meat is considered dietary, despite its high protein content and the presence of fat. If 100 g of fresh product contains only 126 kcal, then boiled product contains even less – 114 kcal. A baked dish contains about 140 kcal, and a fried dish contains almost 210 kcal.

Interesting fact: Catfish is useful not only as a food ingredient. Its thick leather is often used to make belts, wallets and even bags. Collagen obtained from fish bones is actively used in cosmetology. Fish oil has all the properties of a medicinal product.

The benefits and harms of catfish are due to the presence of such substances in its composition:

  • Unsaturated fatty acids.
  • Essential amino acids.
  • Vitamins A, groups B, C, D, E, PP.
  • Essential minerals are calcium, sodium, potassium, phosphorus and magnesium.
  • Rare elements cobalt, molybdenum, fluorine, chromium, sulfur, manganese, copper, iodine, iron and zinc.

Nutrients and valuable substances in catfish meat are absorbed by the body quickly and to the maximum extent. They are retained in the product in large quantities, regardless of the type of culinary processing. Even fried fish is extremely beneficial for the body, however, it is still better to cook it on the grill rather than in a regular frying pan.

Catfish - what kind of fish is it? Benefits and harms, how to cook delicious catfish - 4 recipes

The terrifying-looking catfish fish is loved by gourmets for its excellent taste, low calorie content and high nutritional value.

Its cost on the domestic market is not too high, and almost everyone can buy a carcass. Catfish is prepared in various ways: fried, boiled, stewed and baked.

But before we move on to the recipes, let’s find out what kind of fish it is, and whether there are any benefits from eating its meat.

Catfish - what kind of fish?

Catfish are representatives of the Ray-finned family of the Perciformes order. This fish can be found in cold and temperate waters of the seas located in the Northern Hemisphere. It lives at a depth of no more than 500 - 600 m and feeds on mollusks, jellyfish and small fish.

The body length of the sea predator ranges from 110 to 240 cm, and its weight reaches 20 – 33 kg. The catfish has an elongated body, wide massive jaws with large teeth, dense skin and small scales adjacent to it.

Predatory catfish fish, depending on their habitat, can be of the following varieties:

  • Spotted. Distributed in northern latitudes and caught in the Atlantic.
  • Striped. They live in almost all waters of the North Atlantic Ocean.
  • Far Eastern. Populations are distributed in the north and west of the Pacific Ocean.
  • Acne-like. They live in the waters of the Pacific Ocean and near the northern coast of America.
  • Exclusive, or blue. Such fish can only be caught in the Atlantic Ocean and at great depths.

All types of catfish are characterized by soft, tender, juicy white meat and a small number of bones that are easy to remove.

In some countries, catfish meat is considered a delicacy, and not everyone can afford to buy such fish, since its price is very high.

The benefits of catfish for the human body are due to the high content of the following beneficial elements in its meat:

  • vitamins A, B, C, E and PP;
  • phosphorus;
  • potassium;
  • magnesium;
  • sodium;
  • chlorine;
  • calcium;
  • potassium;
  • iodine;
  • zinc;
  • fatty acids.

How to make lazy dumplings at home

The product contains fluorine, chromium, nickel, molybdenum, iron, copper and manganese in slightly smaller quantities.

Eating catfish meat has a beneficial effect on the body, which is expressed in the following:

  • saturation of cells and tissues with useful microelements;
  • strengthening the immune system;
  • improvement of blood composition;
  • normalization of the functioning of the gastrointestinal tract;
  • restoration of normal heart rhythm;
  • increasing the strength of bone tissue;
  • improvement of general well-being.

Not only adults, but also children, as well as women during pregnancy and breastfeeding, can eat catfish in moderation. This product can harm the body only if there is an individual intolerance or allergy to fish protein.

And excessive consumption of catfish meat threatens stool disorders and nausea.

Nutritional value and calorie content

100 g of catfish contains only 126 kcal. At the same time, proteins are 19.7 g, fats are 5.2 g, and there are no carbohydrates.

Due to this, fish is often included in dietary and sports nutrition programs, since protein promotes rapid growth of muscle mass, and the absence of carbohydrates eliminates the risk of gaining excess weight.

Is catfish fatty or not?

Those who care about their figure are interested in the question of whether catfish is an oily fish or not. As mentioned above, this product contains just over 5 g of fat, and therefore this underwater predator can be included in the diet of people who want to lose extra pounds.

Attention! The amount of calories and fat can vary significantly depending on how the catfish is cooked. To get a dietary dish, it is better to boil this fish, bake in foil or a sleeve, or stew with a small amount of oil.

How to cook delicious catfish

Fish can be prepared in different ways, combining with vegetables, mushrooms, herbs and seasonings. Let's look at the simplest and most accessible catfish recipes.

How to cook milk rice porridge

Catfish steak in the oven

From this inhabitant of the deep sea you can make a wonderful portioned dish in the oven before your guests arrive.

To work you will need:

  • fish steaks;
  • potato;
  • onion;
  • tomatoes;
  • dense cheese;
  • mayonnaise;
  • lemon juice;
  • salt and seasonings;
  • pieces of culinary foil according to the number of servings.

Preparation procedure:

  1. Peel the onion, cut into half rings, mix with salt and seasonings, pour in the juice of half a lemon.
  2. Cut the fish, salt, pepper, grease with mayonnaise and leave to marinate.
  3. Peel the potatoes and cut into round pieces.
  4. Chop the tomatoes into thin slices and grate the cheese.
  5. First place potatoes on pieces of foil, then fish, onions and tomatoes, sprinkle each portion with grated cheese.
  6. Raise the edges of the foil to cover the pieces and place them in the oven.

Portioned catfish will be ready in 40 - 50 minutes.

Fish fried in a frying pan

You can quickly and deliciously fry breaded catfish in a frying pan. The fish pieces will be juicy and covered with a crispy crust.

To work you will need:

  • catfish fillet;
  • lemon;
  • egg;
  • paprika;
  • ground black pepper;
  • dense cheese;
  • breadcrumbs;
  • salt.

Recipe for cooking in a slow cooker

This simple dish can be prepared very quickly in a slow cooker using a whole carcass or fillet.

To work you will need:

  • 800 g catfish;
  • several onions;
  • 2 – 3 carrots;
  • sweet bell pepper;
  • tomato puree;
  • 30 ml vinegar;
  • flour;
  • salt and seasonings.

Flatbread with cheese on kefir in a frying pan - 8 delicious recipes

Operating procedure:

  1. Wash the fish, salt and season with spices.
  2. Cut the onion and bell pepper into half rings, grate the carrots and simmer all the vegetables in the bowl of the device.
  3. Add salt, spices, tomato puree and vinegar to the roast, simmer for a few more minutes.
  4. Place pieces of fish on top of the vegetable mixture and, if necessary, add a little boiled water. Close the lid of the device and cook in stewing mode for half an hour.

For spicy lovers, you can stew the catfish in a vegetable mixture with the addition of hot pepper.

The taste of this fish goes very harmoniously with hot sauces.

Cooking in batter

The catfish may seem a little bland, and mayonnaise batter with the addition of garlic and soy sauce will help correct the situation.

For cooking you will need:

  • 700 g fish fillet;
  • egg;
  • 100 g mayonnaise;
  • 30 – 40 ml soy sauce;
  • several garlic cloves;
  • breadcrumbs;
  • lemon;
  • salt and seasonings.

The benefits of catfish for the body

The authors of the Polzateevo resource have collected all available information about the beneficial properties of catfish meat. This made it possible to draw such conclusions about the nutritional and medicinal qualities of the product.

  • The introduction of fish into the diet leads to a decrease in blood cholesterol levels. Fatty acids that have this effect also prevent the formation of cholesterol plaques, increase the functionality of brain vessels, and improve the functioning of the heart and blood vessels.
  • The mineral composition of the product normalizes the salt balance and removes excess fluid from the tissues. This eliminates swelling and prevents the deposition of salts in the spine and joints.
  • Vitamins with antioxidant properties strengthen the immune system and reduce the body's susceptibility to negative external factors.
  • The complex effect of vitamins D and PP has a positive effect on the composition of the blood and the condition of blood vessels. This acts as another factor that prevents atherosclerosis and improves heart function.

Catfish is recommended for inclusion in the diet for obesity, hypertension, atherosclerosis, diabetes, pancreatitis and cholecystitis. In case of exacerbation of the listed conditions, it is better to temporarily remove the product from the menu and return to it during the period of remission. The product is great for athletes. It restores strength after intense training and normalizes metabolic processes that have changed during the session.

Catfish meat is simply a very tasty product with a pleasant texture. It is tender but dense, does not contain many bones and easily disintegrates into fibers. You should not refuse to eat valuable fish caviar. It can be salted or heat-treated for subsequent consumption.

Harm of catfish and contraindications

Catfish has one significant disadvantage - it often causes an allergic reaction. If you have a sensitivity to seafood, the risk of intolerance to sea bass is very high.

There are several other conditions in which you will have to give up nutritious and healthy meat:

  1. The need to follow a diet with a minimal protein load (kidney disease during an exacerbation).
  2. Some medical associations do not recommend introducing the product into the menu of pregnant and lactating women and children under 6 years of age. This is due to the origin of the fish and the potentially high levels of lead in its meat.
  3. Fried catfish is considered a source of carcinogens, although this fact has not been proven by science.
  4. If the functions of the endocrine glands and pancreas are impaired, the use of catfish should be agreed with the attending physician.

To get the benefits of catfish, you don't need to eat it in large quantities. Abuse of sea fish, on the contrary, can cause unpleasant consequences. It is enough to include small portions of meals 1-2 times a week.

The benefits and harms of catfish, the beneficial properties of the scary fish

Catfish is an unusual fish in appearance, similar to moray eel and conger eel, a fish with an elongated body from the order Perciformes. It has a strong jaw, equipped with a large number of teeth, which is why it got its name. Adult individuals reach quite large sizes - length 100-240 cm and weight about 20-30 kg.

Photo: Author: koss13.

Habitat: temperate and cold waters of the northern Atlantic and Pacific oceans, as well as the northern seas: White, North, Norwegian, Baltic and Barents.

Despite its intimidating appearance, catfish has taken its rightful place in the fish cuisine of different countries of the world due to its excellent taste, high nutritional value and a set of beneficial health properties.

The following species are of commercial importance:

  • Far Eastern;
  • spotted;
  • blue (widow);
  • striped.

Composition and beneficial properties

The calorie content of catfish depends on the variety and method of preparation. On average, this is 120-150 kcal per hundred gram serving. This amount of fish also contains 16 g of protein and 5 g of fat.

Fish contains numerous beneficial substances that are of great importance for the human body: magnesium, calcium, potassium, iron, vitamins A, B, C and D.

  • The product is rich in iodine, so it will be useful for people suffering from thyroid diseases.
  • Catfish contains a lot of fish oil, which is good for vision, musculoskeletal system, hair and skin.
  • Omega-3 fatty acids reduce the likelihood of cardiovascular diseases and normalize blood pressure and improve brain function.
  • The product strengthens the immune system, prevents the development of diabetes, and eliminates depression.
  • Catfish is good for athletes, because its meat contains a lot of easily digestible protein.
  • Including seabass fillet in your diet will relieve swelling and remove salts from the body.

Dietary properties

Of course, we are not talking about fried catfish - this method of cooking can only harm the diet. Those who dream of a slim figure will also have to give up salted and smoked fish.

To make a fish dish tasty, but dietary, choose recipes that involve steaming, boiling or baking.

How to cook

For a couple

You can try steaming catfish. To do this, you must first marinate the fish (if frozen, defrost it first).

In the same way, catfish is prepared for baking in the oven or simmering in a slow cooker.


Wrap the pre-marinated fish in foil and bake until cooked (approximately 15 minutes), preferably at a low temperature (180 °C).

If you put chopped vegetables in foil under the fish, both the main dish and the side dish will come out in the same 15 minutes. The result is a very juicy dish: juices from vegetables and fish remain inside the foil, so neither one nor the other dries out.

Zucchini, tomatoes, carrots, cauliflower and potatoes go well with catfish. The latter can be added to the dish only for those who are not on a diet.

Well, those who don’t care about the problem of excess weight can cook anything from catfish: bake with cheese, fry in breadcrumbs, salt, smoke, decorate sandwiches with salted fish slices and much more.

Harm and contraindications

Despite the obvious benefits, catfish has a number of contraindications, which, if ignored, can harm your health.

Like other seafood, this fish is a strong allergen. It is dangerous to eat for people prone to allergic reactions or with individual intolerance to seafood.

Catfish may not be the best choice for people with pancreatic dysfunction.

It is contraindicated for pregnant and breastfeeding women to eat catfish. Fish can harm the baby's nervous system. For the same reason, it is not advisable to give catfish to children under three years of age. After reaching this age, you can introduce sea wolf fillet into the child’s diet, but you must start with small doses.

Catfish should be consumed in reasonable quantities, like any other product, otherwise it will bring harm, not benefit, to the body. Remember: everything is good in moderation.

Tips for choosing

In order for the beneficial properties of catfish to appear in all its glory, it is important to choose it correctly.

  • The main indicator of quality is clean, protruding eyes. In fresh catfish they are not cloudy or sunken. This is why unscrupulous sellers remove the fish’s eyes before placing them on the counter.
  • The gills should be free of mucus, red or pink in color, and have only a natural fishy odor. In a stale state, they acquire a beige or brown tint - a sign of stale goods (the fish is at least a week old).
  • A swollen or mucus-covered belly is a clear indication of the poor quality of the product and a violation of storage rules.
  • High-quality fish is slippery and does not stick to your hands; when pressed, it quickly returns to its previous shape (no dents should remain). Otherwise, they are trying to sell you stale catfish.
  • Tightly fitting shiny and smooth scales are another sign of quality.

If you can’t buy fresh catfish and have to settle for frozen, check the packaging date. It is not recommended to take fish that has been frozen for more than two months. The beneficial properties of such a product have already begun to be lost.

Catfish must be stored correctly. A fresh carcass does not keep in the refrigerator for more than a day. It is better to prepare it immediately after purchase. Frozen fish can be placed in the freezer, but for a period of no more than two months from the date of freezing.

Catfish is a very healthy fish, which, if stored properly, exhibits virtually no harmful properties.

Catfish in dietary and healthy nutrition

High protein content, an abundance of vitamins and minerals, and low calorie content are properties that turn catfish into a dietary product. With its help, you can maintain the body’s vital functions at the usual level, despite a significant reduction in the number of calories.

Thanks to fish, muscle fibers are not destroyed and their volume does not decrease. During such a diet, weight decreases smoothly, and only due to the loss of the fat layer. A deficiency of minerals and vitamins, as happens with other programs, does not occur.

It is important to understand that you cannot simply try to replace your usual foods with catfish! It is enough to increase the frequency of its inclusion in the diet to 2-3 times a week, which will reduce the daily calorie content of the menu.

Another product can be used during fasting days consisting only of seafood and vegetables. But such approaches should not be carried out more than 2 times a week.

Methods for preparing catfish

Catfish does not go well with porridge; its protein will not be absorbed as well as when combined with a side dish of vegetables. It can be cooked and served with different types of rice. When choosing greens, you should give preference to cilantro and onions. Among the spices and aromatic herbs, nutmeg, rosemary, ginger, cardamom, garlic and pepper are ideal. Lemon juice reveals the taste of fish and emphasizes its delicate aroma.

In cooking, there are more than 50 different ways to prepare catfish. Here are the simplest and most popular of them:

  • Steak in the oven. We wash the steaks, but do not remove the skin, otherwise they will fall apart. We make shallow cuts on both sides of the meat, season with the selected spices, and sprinkle with lemon juice. Wrap in foil and bake at medium temperature for 35-40 minutes.
  • Frying in a frying pan. To reduce the potential harm of the finished product, you need to take a cast iron frying pan, and a few drops of oil will be enough. Grease the work surface with oil and immediately lay out the pieces of fish, rolled in salt and flour. Fry the preparations until a golden crust appears. If you heat the oil first, there is a high probability that the products will burn.
  • Catfish in a slow cooker. Clean the catfish steaks from skin, bones and fins. Place finely chopped onions and carrots and a few sprigs of rosemary on the bottom of the multicooker. Add 0.5 cups of red rice and fill it all with vegetable broth. Place pieces of fish on top, add spices and salt, close the lid. Cook in the “Stew” or “Pilaf” mode for at least 40 minutes.

Practice shows that the simpler the additional ingredients accompanying the preparation of sea fish, the tastier the dish turns out. Of course, you can try combining catfish with something unusual, but excellent results are not guaranteed. Delicacy casseroles and soups made from sea bass are quite specific.

Chemical composition of catfish

Catfish meat is a source of vitamins, minerals, complete protein, and unsaturated fats. But there are no carbohydrates in it at all, which makes the meat suitable for dietary nutrition.

Vitamins in catfish meat

NameAmount of substance in mg per 100 g
Vitamin A0,06
Vitamin PP2,5
Vitamin B1 (thiamine)0,24
Vitamin B2 (riboflavin)0,04
Vitamin B6 (pyridoxine)0,3
Vitamin C (ascorbic acid)1,4
Vitamin E (TE)0,4
Vitamin PP (niacin equivalent)5,8

Minerals in catfish meat

Name of mineralContents per 100 g. product (mg)

Nutritional value and calorie content of catfish per 100 g of raw fish

Energy value126 kcal
Squirrels19.6 g
Fats5.3 g, of which 0.9-1 g PUFAs, and 80 mg cholesterol
Carbohydrates0 g

Catfish for weight loss

According to the classification of the Russian Academy of Medical Sciences, catfish meat has a moderate calorie content, as it contains up to 150 kcal/100 g. It can be used to compensate for protein deficiency in diets for weight loss.
Eating fish helps maintain sufficient muscle mass in a calorie deficit and helps maintain the speed of metabolic processes. This is not to say that those losing weight should completely replace meat with fish, but in order to save daily calories, such replacements are sometimes useful.

Catfish is sometimes used on fish fasting days , when only seafood and vegetables are consumed all day. This method of reducing the average weekly caloric intake is used by those who eat moderately in everyday life, but do not want to count and write down every dish in their diet. Fish fasting days allow you to create a deficit of about 200-300 kcal per day, and can be considered an adequate method of losing weight if a person tolerates them well.

Features of use in healthy and therapeutic nutrition

Catfish goes well with side dishes of rice, cilantro, pearl barley, and vegetables. Among the spices that work best with catfish are rosemary, lemon juice, pepper, nutmeg, and the simplest white onion. Sometimes fish dishes are seasoned with cardamom and garlic flakes, as well as ground dried ginger.

Supporters of separate meals believe that you should not eat catfish with side dishes of cereals, since protein is better absorbed if consumed together with fiber from vegetables. However, this hypothesis is not supported by official scientific nutrition.

( 2 ratings, average 4.5 out of 5 )
Did you like the article? Share with friends:
Для любых предложений по сайту: [email protected]