Catfish: Lean, Mild Fish Rich in Protein and Selenium
A versatile white fish offering high-quality protein, vitamin D, and omega-3s—great baked, grilled, or in stews.
What Is Catfish?
Catfish is a **mild-tasting white fish** with a tender, flaky texture. Popular in Southern US, West African, and Southeast Asian cuisines, it adapts well to many cooking methods.
Nutrition (per 100 g, cooked)
- **Calories:** ~105–122 kcal
- **Protein:** ~18–20 g
- **Fat:** ~3–6 g (with **omega-3**)
- **Vitamin D:** present
- **Selenium:** significant source
Health Benefits
- **High-quality protein** for muscle repair.
- **Selenium & vitamin D** support immunity and bone health.
- **Lower fat** than many red meats; contains **omega-3s** for heart health.
Possible Drawbacks
- **Allergen** like other fish.
- Deep-frying **raises fat and calories**.
- Choose **trusted, well-farmed or responsibly caught** catfish to minimize off-flavors and contaminants.
Culinary Uses
- Excellent **grilled, baked, pan-seared, or in stews**.
- Classics: **Cajun blackened catfish**, Vietnamese **cá kho tộ**, West African pepper soups.
- Pairs with **lemon, garlic, paprika, chili, and herbs**.
Summary
Catfish is a mild, lean fish that delivers protein, selenium, and vitamin D—delicious in countless preparations.
- 1. Catfish
Catfish (som): bijela, nježna riba blagog okusa; dobar izvor proteina, selena i vitamina D; koristi se pržena, pečena, na žaru ili u paprikašima.