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Steamed Catfish Meat
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Steamed Catfish Meat

Pangasius hypophthalmus

Clinical Encyclopedia

Steamed catfish meat is a lean source of protein, rich in essential nutrients and omega-3 fatty acids, making it a healthy choice for various diets.

Also known as:
PangasiusSwai
Scientific NamePangasius hypophthalmus
Region of OriginSoutheast Asia
Popular Comparisons:
Steamed Catfish Meat VS AbaloneSteamed Catfish Meat VS Alligator TailSteamed Catfish Meat VS Alligator Tail MeatSteamed Catfish Meat VS Fried Alligator Tail MeatSteamed Catfish Meat VS Alpaca Loin SteakSteamed Catfish Meat VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total23.0g
Protein
20g(87%)
Fats
3g(13%)
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 (7%)
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, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains essential vitamins and minerals that contribute to overall health.
✓Low in calories and fat, making it suitable for weight management.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, especially in larger fish.
!Allergic reactions may occur in sensitive individuals.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients; can be seasoned with herbs and spices for added flavor.

Smart Selection & Storage

How to Select

Choose catfish that is firm to the touch with a mild smell; avoid any that appear discolored or have a strong odor.

How to Store

Store catfish in the refrigerator and consume within 1-2 days; can be frozen for longer storage.

Myths vs Realities

MythCatfish is unhealthy due to high fat content.
RealitySteamed catfish is low in fat and provides healthy omega-3 fatty acids.
MythAll catfish are bottom feeders and unhealthy.
RealityFarmed catfish are raised in controlled environments and are safe to eat.
MythCatfish has a strong fishy taste.
RealityWhen properly prepared, catfish has a mild flavor that can be enhanced with seasoning.

Healthy Recipes

Lemon Herb Steamed Catfish

This light and zesty dish features steamed catfish infused with fresh herbs and lemon, perfect for a refreshing 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 fillets and sprinkle with parsley, salt, and pepper.
  3. 3. Steam for 10-12 minutes until the fish is flaky and cooked through.

Spicy Ginger Garlic Catfish

A flavorful dish combining the warmth of ginger and garlic with steamed catfish, perfect for spice lovers.

Ingredients
  • 2 fillets of catfish
  • 1 tablespoon 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 fillets for 10-12 minutes until cooked through.

Mediterranean Catfish with Quinoa

This dish pairs steamed catfish with a vibrant quinoa salad, bringing Mediterranean flavors to your plate.

Ingredients
  • 2 fillets of catfish
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup cucumber (diced)
  • 2 tablespoons feta cheese
  • Olive oil and lemon juice for dressing
Instructions
  1. 1. Steam catfish fillets for 10-12 minutes until flaky.
  2. 2. In a bowl, combine quinoa, tomatoes, cucumber, and feta cheese.
  3. 3. Drizzle with olive oil and lemon juice, serve alongside the steamed catfish.

Thai Coconut Catfish Curry

A creamy and aromatic curry featuring steamed catfish, infused with coconut milk and Thai spices.

Ingredients
  • 2 fillets of catfish
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh basil for garnish
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, simmer for 5 minutes.
  2. 2. Add catfish fillets to the sauce and steam for 10 minutes.
  3. 3. Finish with lime juice and garnish with fresh basil before serving.

Herbed Catfish with Asparagus

A nutritious dish featuring steamed catfish paired with tender asparagus, seasoned with fresh herbs.

Ingredients
  • 2 fillets of catfish
  • 1 bunch asparagus (trimmed)
  • 1 tablespoon dill (chopped)
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Arrange catfish and asparagus in a steamer basket.
  2. 2. Sprinkle dill, lemon juice, salt, and pepper over the top.
  3. 3. Steam for 8-10 minutes until the fish and asparagus are cooked through.

Catfish Tacos with Mango Salsa

These fresh tacos feature steamed catfish topped with a vibrant mango salsa, perfect for a healthy twist on taco night.

Ingredients
  • 2 fillets of catfish
  • 2 corn tortillas
  • 1 mango (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • Cilantro for garnish
Instructions
  1. 1. Steam catfish fillets for 10-12 minutes until cooked through.
  2. 2. In a bowl, combine mango, red onion, lime juice, and cilantro to make salsa.
  3. 3. Serve catfish in tortillas topped with mango salsa.

Steamed Catfish with Broccoli and Carrots

A simple and nutritious dish featuring steamed catfish served with vibrant broccoli and carrots.

Ingredients
  • 2 fillets of catfish
  • 1 cup broccoli florets
  • 1 cup carrots (sliced)
  • 1 tablespoon soy sauce
  • Sesame seeds for garnish
Instructions
  1. 1. Place catfish, broccoli, and carrots in a steamer basket.
  2. 2. Drizzle with soy sauce and steam for 10-12 minutes.
  3. 3. Sprinkle with sesame seeds before serving.

Cilantro Lime Catfish with Black Beans

This dish features steamed catfish topped with a zesty cilantro lime sauce, served with protein-rich black beans.

Ingredients
  • 2 fillets of catfish
  • 1 can black beans (rinsed)
  • 1/4 cup cilantro (chopped)
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. Steam catfish fillets for 10-12 minutes until flaky.
  2. 2. In a bowl, mix black beans, cilantro, lime juice, and salt.
  3. 3. Serve catfish topped with black bean mixture.

Garlic Lemon Catfish with Spinach

A wholesome dish featuring steamed catfish with garlic and lemon, served over a bed of sautéed spinach.

Ingredients
  • 2 fillets of catfish
  • 2 cloves garlic (sliced)
  • 1 lemon (juiced)
  • 2 cups spinach
  • 1 tablespoon olive oil
Instructions
  1. 1. Steam catfish fillets for 10-12 minutes until cooked through.
  2. 2. Sauté garlic in olive oil, add spinach, and cook until wilted.
  3. 3. Serve catfish over the sautéed spinach with a drizzle of lemon juice.

Asian Style Steamed Catfish with Bok Choy

A delicious Asian-inspired dish featuring steamed catfish and bok choy, seasoned with soy sauce and ginger.

Ingredients
  • 2 fillets of catfish
  • 2 cups bok choy (halved)
  • 1 tablespoon ginger (grated)
  • 2 tablespoons soy sauce
  • Sesame oil for drizzling
Instructions
  1. 1. Arrange catfish and bok choy in a steamer basket.
  2. 2. Sprinkle ginger and drizzle soy sauce over the top.
  3. 3. Steam for 10-12 minutes and finish with a drizzle of sesame oil.

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 preserve nutrients and flavor.

What are the benefits of eating catfish?

It provides essential omega-3 fatty acids, vitamins, and minerals.

Can catfish be eaten raw?

It is not recommended to eat catfish raw due to potential parasites.

How often can I eat catfish?

Moderation is key; consuming it 1-2 times a week is generally safe.

What is the best way to season catfish?

Using herbs, lemon, and spices enhances its natural flavor.

Is catfish sustainable?

Farmed catfish is generally considered a sustainable seafood choice.

What is the difference between catfish and tilapia?

Both are mild-flavored fish, but catfish has a firmer texture.

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Comparisons
Steamed Catfish Meat vs Abalone Steamed Catfish Meat vs Alligator Tail Steamed Catfish Meat vs Alligator Tail Meat
Nutrients
Protein in Steamed Catfish Meat Calories in Steamed Catfish Meat Vitamin-c in Steamed Catfish Meat Magnesium in Steamed Catfish Meat
Featured Guides
Health Benefits of Steamed Catfish Meat Healthy Recipes with Steamed Catfish Meat