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Raw Catfish Fillet
Fish
Nutri-ScoreA

Raw Catfish Fillet

Pangasius hypophthalmus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Catfish Fillet provides 105 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw catfish fillet is a lean source of protein that is low in calories and rich in essential nutrients, making it a popular choice for health-conscious consumers.

Also known as:
PangasiusSwai
Scientific NamePangasius hypophthalmus
Region of OriginSoutheast Asia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total22.5g
Protein
20g(89%)
Fats
2.5g(11%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.5 µg (104%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium30 µg (55%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, raw catfish fillet supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering cholesterol levels.
✓Contains essential vitamins and minerals, including B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in carbohydrates and fats, making it suitable for low-carb and weight management diets.

Possible Risks & Side Effects

!Raw fish may contain harmful bacteria or parasites, so it is essential to ensure it is sourced from reputable suppliers.
!Individuals with seafood allergies should avoid catfish and other fish products.

How to Prepare & Consume

Best enjoyed cooked to eliminate any potential pathogens; grilling, baking, or pan-searing are recommended methods.

Smart Selection & Storage

How to Select

Choose catfish fillets that are firm, moist, and have a mild smell; avoid any that appear discolored or have a strong fishy odor.

How to Store

Store raw catfish in the coldest part of the refrigerator and consume within 1-2 days; for longer storage, freeze it.

Myths vs Realities

MythCatfish is unhealthy due to high fat content.
RealityCatfish is low in saturated fat and high in healthy omega-3 fatty acids, making it a heart-healthy choice.
MythAll catfish are farmed and unhealthy.
RealityWhile many catfish are farmed, they can be raised sustainably and provide a nutritious option.
MythEating raw fish is always dangerous.
RealityWhen sourced and handled properly, raw fish can be safe to eat and is a delicacy in many cultures.

Healthy Recipes

Zesty Catfish Ceviche

A refreshing ceviche made with raw catfish fillet, marinated in citrus juices and mixed with fresh vegetables for a light and tangy dish.

Ingredients
  • 200g raw catfish fillet
  • Juice of 2 limes
  • 1 small red onion, finely chopped
  • 1 medium tomato, diced
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Cut the raw catfish fillet into small cubes and place in a bowl.
  2. 2. Add lime juice, red onion, tomato, and cilantro; mix well and season with salt and pepper.
  3. 3. Let marinate in the refrigerator for 30 minutes before serving with diced avocado on top.

Spicy Catfish Lettuce Wraps

These spicy catfish lettuce wraps are a healthy and fun way to enjoy raw catfish, served with a zesty sauce and fresh vegetables.

Ingredients
  • 200g raw catfish fillet
  • 1 tablespoon sriracha sauce
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 cup shredded carrots
  • 1 cup cucumber, julienned
  • 1 head of butter lettuce
Instructions
  1. 1. In a bowl, mix sriracha, soy sauce, and sesame oil; add diced catfish and toss to coat.
  2. 2. Prepare lettuce leaves and fill each with a portion of the spicy catfish, shredded carrots, and cucumber.
  3. 3. Wrap and serve immediately for a fresh, crunchy bite.

Catfish Sushi Rolls

These healthy sushi rolls feature raw catfish fillet paired with fresh vegetables and wrapped in seaweed for a nutritious meal.

Ingredients
  • 150g raw catfish fillet
  • 1 cup sushi rice, cooked
  • 4 sheets nori
  • 1 cucumber, julienned
  • 1 avocado, sliced
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
  2. 2. Place slices of catfish, cucumber, and avocado on top of the rice.
  3. 3. Roll tightly and slice into bite-sized pieces; serve with soy sauce.

Catfish and Mango Salad

A vibrant salad combining raw catfish fillet with sweet mango, crunchy vegetables, and a light dressing for a nutritious meal.

Ingredients
  • 200g raw catfish fillet
  • 1 ripe mango, diced
  • 1 red bell pepper, diced
  • 1/2 cup red cabbage, shredded
  • 2 tablespoons lime juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine catfish, mango, bell pepper, and red cabbage.
  2. 2. Whisk together lime juice, olive oil, salt, and pepper; pour over the salad and toss gently.
  3. 3. Serve chilled for a refreshing dish.

Catfish Tacos with Avocado Salsa

These healthy catfish tacos are topped with a fresh avocado salsa, offering a delicious twist on traditional tacos.

Ingredients
  • 200g raw catfish fillet
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced tomatoes
  • 1/4 cup red onion, diced
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. Warm the corn tortillas in a skillet until soft.
  2. 2. In a bowl, mix avocado, tomatoes, red onion, lime juice, salt, and pepper for the salsa.
  3. 3. Assemble tacos by placing catfish on tortillas and topping with avocado salsa.

Catfish Poke Bowl

A nutritious poke bowl featuring raw catfish fillet, served over brown rice with fresh vegetables and a savory sauce.

Ingredients
  • 200g raw catfish fillet
  • 1 cup cooked brown rice
  • 1/2 cup edamame
  • 1/2 cucumber, sliced
  • 1 carrot, shredded
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Cube the raw catfish and marinate in soy sauce for 10 minutes.
  2. 2. In a bowl, layer cooked brown rice, edamame, cucumber, and carrot.
  3. 3. Top with marinated catfish and sprinkle sesame seeds before serving.

Catfish Carpaccio with Arugula

This elegant catfish carpaccio is thinly sliced and served with peppery arugula and a drizzle of lemon vinaigrette.

Ingredients
  • 200g raw catfish fillet
  • 2 cups arugula
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Parmesan shavings for garnish
Instructions
  1. 1. Slice the raw catfish fillet thinly and arrange on a plate.
  2. 2. In a bowl, whisk together lemon juice, olive oil, salt, and pepper; drizzle over the fish.
  3. 3. Top with arugula and garnish with Parmesan shavings.

Catfish and Quinoa Bowl

A wholesome bowl featuring raw catfish fillet, quinoa, and a mix of colorful vegetables for a balanced meal.

Ingredients
  • 200g raw catfish fillet
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup bell peppers, diced
  • 1/4 cup parsley, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Dice the raw catfish and mix with cooked quinoa, tomatoes, bell peppers, and parsley.
  2. 2. Drizzle with olive oil and season with salt and pepper.
  3. 3. Serve chilled or at room temperature.

Catfish Tartare with Capers

A sophisticated catfish tartare mixed with capers and herbs, served with whole-grain crackers for a healthy appetizer.

Ingredients
  • 200g raw catfish fillet
  • 1 tablespoon capers, chopped
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
  • Whole-grain crackers for serving
Instructions
  1. 1. Finely dice the raw catfish and combine with capers, mustard, olive oil, dill, salt, and pepper.
  2. 2. Mix well and refrigerate for 15 minutes to let flavors meld.
  3. 3. Serve with whole-grain crackers as a light appetizer.

Frequently Asked Questions (FAQ)

Is raw catfish safe to eat?

Raw catfish can be safe if sourced from reputable suppliers and handled properly to avoid contamination.

How should I store raw catfish fillet?

Store raw catfish fillet in the refrigerator at 32°F (0°C) and consume within 1-2 days for optimal freshness.

What are the health benefits of eating catfish?

Catfish is high in protein, low in calories, and contains essential nutrients like omega-3 fatty acids, which support heart health.

Can I freeze raw catfish fillet?

Yes, raw catfish fillet can be frozen for up to 3 months; ensure it is tightly wrapped to prevent freezer burn.

What is the best way to cook catfish?

Catfish can be grilled, baked, or pan-fried; cooking it thoroughly ensures safety and enhances flavor.

Does catfish have a strong fishy taste?

Catfish has a mild flavor compared to other fish, making it versatile for various recipes.

Is catfish high in mercury?

Catfish is generally low in mercury compared to larger fish, making it a safer choice for regular consumption.

What is the nutritional value of catfish?

A 100g serving of raw catfish fillet contains approximately 105 calories, 20g of protein, and 2.5g of fat.

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Comparisons
Raw Catfish Fillet vs Alaska Plaice Fillet Raw Catfish Fillet vs Albacore Tuna Raw Catfish Fillet vs Albacore Tuna
Nutrients
Protein in Raw Catfish Fillet Calories in Raw Catfish Fillet Vitamin-c in Raw Catfish Fillet Magnesium in Raw Catfish Fillet
Featured Guides
Health Benefits of Raw Catfish Fillet Healthy Recipes with Raw Catfish Fillet
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico