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Steamed Catfish
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Nutri-ScoreA

Steamed Catfish

Pangasius hypophthalmus

Clinical Encyclopedia

Steamed catfish is a nutritious fish known for its mild flavor and high protein content. It is a great source of essential nutrients, including omega-3 fatty acids, vitamins, and minerals.

Also known as:
PangasiusSwai
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

Calories120 kcal
Water
75%
Fiber0g
Total24.0g
Protein
20g(83%)
Fats
4g(17%)
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 D2 µg (13%)
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

✓Rich in high-quality protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓High in vitamins B12 and D, which are important for energy metabolism and bone health.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain environmental contaminants like mercury, so consumption should be moderated.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed steamed with herbs and spices to enhance flavor while retaining nutrients.

Smart Selection & Storage

How to Select

Choose catfish that has a fresh smell and firm flesh. Avoid any that appear discolored or have a strong fishy odor.

How to Store

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

Myths vs Realities

MythCatfish is not a healthy fish.
RealityCatfish is a nutritious fish that provides high-quality protein and essential nutrients.
MythAll fish are high in mercury.
RealityWhile some fish are high in mercury, catfish generally has lower levels.
MythYou can't eat catfish if you're on a diet.
RealityCatfish is low in calories and can be part of a balanced diet.

Healthy Recipes

Lemon Herb Steamed Catfish

This refreshing dish features steamed catfish infused with zesty lemon and fresh herbs, perfect for a light and healthy meal.

Ingredients
  • 2 fillets of catfish
  • 1 lemon, sliced
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon fresh dill
  • Salt and pepper to taste
Instructions
  1. 1. Place catfish fillets on a steaming tray.
  2. 2. Drizzle with olive oil, sprinkle garlic, dill, salt, and pepper, and top with lemon slices.
  3. 3. Steam for 10-12 minutes until fish is cooked through.

Spicy Ginger Steamed Catfish

A flavorful dish combining the warmth of ginger and a hint of spice, this steamed catfish is both nutritious and satisfying.

Ingredients
  • 2 fillets of catfish
  • 1 tablespoon grated ginger
  • 1 red chili, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Chopped green onions for garnish
Instructions
  1. 1. Mix ginger, chili, soy sauce, and sesame oil in a bowl.
  2. 2. Marinate catfish fillets in the mixture for 15 minutes.
  3. 3. Steam for 10 minutes and garnish with green onions before serving.

Mediterranean Steamed Catfish

This dish brings the flavors of the Mediterranean to your table with olives, tomatoes, and herbs, making it a delightful and healthy option.

Ingredients
  • 2 fillets of catfish
  • 1 cup cherry tomatoes, halved
  • 1/2 cup black olives, pitted and sliced
  • 1 tablespoon capers
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Arrange catfish fillets on a steaming tray and top with tomatoes, olives, capers, oregano, salt, and pepper.
  2. 2. Steam for 12-15 minutes until fish is flaky.
  3. 3. Serve with a drizzle of olive oil.

Coconut Curry Steamed Catfish

A delightful fusion of flavors, this steamed catfish is cooked in a fragrant coconut curry sauce, perfect for a healthy indulgence.

Ingredients
  • 2 fillets of catfish
  • 1 cup coconut milk
  • 2 tablespoons red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Combine coconut milk, curry paste, lime juice, and salt in a bowl.
  2. 2. Place catfish fillets in a steaming basket and pour the coconut mixture over them.
  3. 3. Steam for 10-12 minutes and garnish with cilantro before serving.

Garlic Soy Steamed Catfish

This simple yet delicious recipe features steamed catfish with a savory garlic soy sauce, making it a quick and healthy meal.

Ingredients
  • 2 fillets of catfish
  • 3 tablespoons soy sauce
  • 2 cloves garlic, minced
  • 1 tablespoon honey
  • 1 teaspoon sesame seeds
  • Chopped scallions for garnish
Instructions
  1. 1. Mix soy sauce, garlic, and honey in a bowl.
  2. 2. Place catfish fillets in a steaming basket and pour the sauce over them.
  3. 3. Steam for 10 minutes and sprinkle with sesame seeds and scallions before serving.

Thai Basil Steamed Catfish

A fragrant and aromatic dish, this steamed catfish is enhanced with the bold flavors of Thai basil and lime.

Ingredients
  • 2 fillets of catfish
  • 1 cup Thai basil leaves
  • 1 lime, juiced
  • 1 tablespoon fish sauce
  • 1 teaspoon chili flakes
  • Salt to taste
Instructions
  1. 1. Combine Thai basil, lime juice, fish sauce, chili flakes, and salt in a bowl.
  2. 2. Place catfish fillets in a steaming basket and top with the basil mixture.
  3. 3. Steam for 10-12 minutes until cooked through.

Vegetable Medley Steamed Catfish

This colorful dish combines steamed catfish with a variety of fresh vegetables, making it a nutritious and vibrant meal.

Ingredients
  • 2 fillets of catfish
  • 1 cup broccoli florets
  • 1 cup bell peppers, sliced
  • 1 carrot, julienned
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Arrange catfish fillets and vegetables in a steaming basket, drizzle with olive oil, and season with salt and pepper.
  2. 2. Steam for 12-15 minutes until fish and vegetables are tender.
  3. 3. Serve immediately.

Miso Glazed Steamed Catfish

This Asian-inspired dish features catfish steamed with a savory miso glaze, offering a rich umami flavor while remaining healthy.

Ingredients
  • 2 fillets of catfish
  • 2 tablespoons miso paste
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • Chopped scallions for garnish
Instructions
  1. 1. Mix miso paste, rice vinegar, honey, and sesame oil in a bowl.
  2. 2. Spread the mixture over catfish fillets and place in a steaming basket.
  3. 3. Steam for 10 minutes and garnish with scallions before serving.

Zesty Cilantro Lime Steamed Catfish

Bright and zesty, this steamed catfish is infused with cilantro and lime, making it a refreshing and healthy option.

Ingredients
  • 2 fillets of catfish
  • 1/4 cup fresh cilantro, chopped
  • 1 lime, juiced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Combine cilantro, lime juice, olive oil, salt, and pepper in a bowl.
  2. 2. Place catfish fillets in a steaming basket and pour the mixture over them.
  3. 3. Steam for 10-12 minutes until cooked through.

Herbed Quinoa and Steamed Catfish Bowl

A wholesome bowl featuring steamed catfish served over herbed quinoa, packed with nutrients and flavor.

Ingredients
  • 2 fillets of catfish
  • 1 cup cooked quinoa
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1/4 cup parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Mix cooked quinoa with olive oil, lemon juice, parsley, salt, and pepper.
  2. 2. Place catfish fillets in a steaming basket and steam for 10-12 minutes.
  3. 3. Serve catfish over the quinoa mixture.

Frequently Asked Questions (FAQ)

Is steamed catfish healthy?

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

How often can I eat catfish?

It is recommended to consume fish like catfish 2-3 times a week.

What are the benefits of omega-3 in catfish?

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

Can I eat catfish if I have a fish allergy?

No, individuals with fish allergies should avoid catfish and all fish products.

How should I store leftover catfish?

Store in an airtight container in the refrigerator and consume within 2 days.

What is the best way to cook catfish?

Steaming is one of the healthiest methods as it preserves nutrients.

Is catfish high in mercury?

Generally, catfish has lower mercury levels compared to larger fish, but moderation is key.

Can I freeze catfish?

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

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Comparisons
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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