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Steamed Catfish
Fish
Nutri-ScoreA

Steamed Catfish

Pangasius hypophthalmus

Clinical Encyclopedia

Steamed catfish is a popular dish known for its mild flavor and tender texture. It is a rich source of protein and essential nutrients, making it a healthy choice for many diets.

Also known as:
Pangasius (Vietnam)Swai (USA)
Scientific NamePangasius hypophthalmus
Region of OriginSoutheast Asia
Popular Comparisons:
Steamed Catfish VS Alaska Plaice FilletSteamed Catfish VS Albacore TunaSteamed Catfish VS Albacore White TunaSteamed Catfish VS Albacore White Tuna LoinSteamed Catfish VS Amberjack Yellowtail FilletSteamed Catfish VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
75%
Fiber0g
Total24.5g
Protein
22g(90%)
Fats
2.5g(10%)
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 b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)2 mg (10%)
Vitamin b5 (pantothenic acid)0.5 mg (5%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Vitamin B122 mcg (33%)
Choline60 mg (11%)
Vitamins with less than 2% DV
Vitamin A: 50 IUVitamin C: 1 mgVitamin D: 0 IUVitamin E: 0.2 mgVitamin K: 0.2 mcgFolate: 5 mcg

Minerals

Major Source (≥ 2% DV)
Iron0.5 mg (3%)
Magnesium20 mg (5%)
Phosphorus200 mg (20%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (5%)
Manganese0.1 mg (5%)
Selenium20 mcg (36%)
Minerals with less than 2% DV
Calcium: 10 mg

Health Benefits

✓High in protein, steamed catfish supports muscle growth and repair, making it an excellent choice for athletes and those looking to maintain a healthy weight.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.

Possible Risks & Side Effects

!Some individuals may have allergies to fish; caution is advised for those with known seafood allergies.

How to Prepare & Consume

Steaming is the healthiest method, preserving nutrients while enhancing flavor. Serve with herbs and lemon for added taste.

Smart Selection & Storage

How to Select

Choose catfish that is firm to the touch and has a mild, fresh smell. Avoid any with a strong fishy odor.

How to Store

Store fresh catfish in the refrigerator and consume within 2 days. For longer storage, freeze it.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Anti-inflammatoryHeart health support
Main Applications
•Muscle recovery
•Heart health
Bioactive Compounds
Omega-3 fatty acids

Promotes cardiovascular health and reduces inflammation.

How to Consume
SteamedGrilledFried
Did you know?

"Catfish can breathe air and survive in low-oxygen environments, making them unique among fish."

Myths vs Realities

MythCatfish are bottom feeders and unhealthy.
RealityWhile catfish do feed on the bottom, they are a nutritious source of protein.
MythAll catfish are farmed and unhealthy.
RealityWild-caught catfish can be a healthy option, depending on the source.
MythSteamed catfish has no flavor.
RealityWhen seasoned properly, steamed catfish can be very flavorful.

Healthy Recipes

Lemon Herb Steamed Catfish

A light and refreshing dish featuring steamed catfish infused with zesty lemon and aromatic herbs, perfect for a healthy meal.

Ingredients
  • 2 fillets of catfish
  • 1 lemon (sliced)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Place catfish fillets in a steamer basket lined with lemon slices.
  2. 2. Drizzle olive oil over the fish, then sprinkle with parsley, salt, and pepper.
  3. 3. Steam for 10-12 minutes or until the fish is cooked through and flakes easily.

Spicy Ginger Garlic Catfish

This dish combines the bold flavors of ginger and garlic with steamed catfish for a healthy, spicy kick.

Ingredients
  • 2 fillets of catfish
  • 1 tablespoon fresh ginger (grated)
  • 2 cloves garlic (minced)
  • 1 tablespoon soy sauce
  • 1 teaspoon chili flakes
Instructions
  1. 1. Mix ginger, garlic, soy sauce, and chili flakes in a bowl.
  2. 2. Marinate catfish fillets in the mixture for 30 minutes.
  3. 3. Steam the marinated fish for 10-12 minutes until cooked through.

Mediterranean Steamed Catfish

A Mediterranean-inspired dish featuring steamed catfish topped with olives, tomatoes, and feta cheese for a burst of flavor.

Ingredients
  • 2 fillets of catfish
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup olives (sliced)
  • 1/4 cup feta cheese (crumbled)
  • 1 tablespoon olive oil
Instructions
  1. 1. Arrange catfish fillets in a steamer and top with cherry tomatoes and olives.
  2. 2. Drizzle with olive oil and sprinkle feta cheese on top.
  3. 3. Steam for 10-12 minutes until the fish is flaky and cooked through.

Coconut Curry Steamed Catfish

A fragrant dish featuring catfish steamed in a creamy coconut curry sauce, rich in flavor and nutrients.

Ingredients
  • 2 fillets of catfish
  • 1 cup coconut milk
  • 2 tablespoons red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, curry paste, and lime juice in a bowl.
  2. 2. Pour the mixture over catfish fillets in a steamer.
  3. 3. Steam for 10-12 minutes until the fish is cooked and infused with curry flavor.

Garlic Lemon Quinoa Catfish Bowl

A nutritious bowl combining steamed catfish with garlic lemon quinoa and fresh vegetables for a wholesome meal.

Ingredients
  • 2 fillets of catfish
  • 1 cup quinoa (cooked)
  • 2 cloves garlic (minced)
  • 1 lemon (zested and juiced)
  • 1 cup mixed vegetables (steamed)
Instructions
  1. 1. Sauté garlic in a pan, then mix with cooked quinoa and lemon juice.
  2. 2. Place catfish fillets in a steamer and steam for 10-12 minutes.
  3. 3. Serve catfish over quinoa and top with steamed vegetables.

Asian Style Steamed Catfish with Bok Choy

A healthy Asian-inspired dish featuring steamed catfish paired with tender bok choy and a soy ginger sauce.

Ingredients
  • 2 fillets of catfish
  • 2 cups bok choy (halved)
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger (grated)
  • 1 teaspoon sesame oil
Instructions
  1. 1. Combine soy sauce, ginger, and sesame oil in a bowl.
  2. 2. Place catfish and bok choy in a steamer, then drizzle with the sauce.
  3. 3. Steam for 10-12 minutes until the fish is cooked and bok choy is tender.

Herbed Tomato Steamed Catfish

A delightful dish featuring catfish steamed with fresh herbs and tomatoes, creating a light and flavorful meal.

Ingredients
  • 2 fillets of catfish
  • 1 cup diced tomatoes
  • 2 tablespoons fresh basil (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Layer diced tomatoes and basil on top of catfish fillets in a steamer.
  2. 2. Drizzle with olive oil and season with salt and pepper.
  3. 3. Steam for 10-12 minutes until the fish is cooked through.

Steamed Catfish with Avocado Salsa

A fresh and vibrant dish featuring steamed catfish topped with a zesty avocado salsa for a nutritious twist.

Ingredients
  • 2 fillets of catfish
  • 1 avocado (diced)
  • 1/2 red onion (finely chopped)
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. Mix avocado, red onion, lime juice, and salt in a bowl to create salsa.
  2. 2. Steam catfish fillets for 10-12 minutes until cooked through.
  3. 3. Top the steamed catfish with avocado salsa before serving.

Cilantro Lime Steamed Catfish Tacos

Healthy tacos featuring steamed catfish seasoned with cilantro and lime, served in corn tortillas with fresh toppings.

Ingredients
  • 2 fillets of catfish
  • 1/4 cup fresh cilantro (chopped)
  • 1 lime (juiced)
  • 4 corn tortillas
  • 1 cup cabbage (shredded)
Instructions
  1. 1. Mix cilantro and lime juice, then marinate catfish fillets for 30 minutes.
  2. 2. Steam the marinated fish for 10-12 minutes until cooked through.
  3. 3. Serve in corn tortillas with shredded cabbage.

Steamed Catfish with Sweet Potato Mash

A comforting dish featuring steamed catfish served with creamy sweet potato mash for a nutritious and satisfying meal.

Ingredients
  • 2 fillets of catfish
  • 2 sweet potatoes (peeled and cubed)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh chives for garnish
Instructions
  1. 1. Steam sweet potatoes until tender, then mash with olive oil, salt, and pepper.
  2. 2. Steam catfish fillets for 10-12 minutes until cooked through.
  3. 3. Serve catfish over sweet potato mash and garnish with chives.

Frequently Asked Questions (FAQ)

Is steamed catfish healthy?

Yes, it is low in calories and high in protein, making it a healthy option.

How should I cook catfish?

Steaming is recommended to retain nutrients and flavor.

Can I eat catfish if I have a seafood allergy?

No, individuals with seafood allergies should avoid catfish.

What are the benefits of omega-3 in catfish?

Omega-3 fatty acids support heart health and reduce inflammation.

How can I enhance the flavor of steamed catfish?

Use herbs, spices, and lemon juice to enhance its mild flavor.

Is catfish a sustainable seafood choice?

Farmed catfish is generally considered a sustainable seafood option.

What is the best way to store leftover catfish?

Store in an airtight container in the refrigerator for up to 3 days.

Can I freeze steamed catfish?

Yes, it can be frozen for up to 2 months; ensure it is well-wrapped.

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