Catfish: A Nutritious and Delicious Guide232

Catfish is a type of freshwater fish that is widely consumed around the world. It is a relatively inexpensive source of protein and is a good source of several nutrients, including omega-3 fatty acids, vitamin B12, and selenium.

Nutritional Benefits of Catfish

A 3-ounce serving of cooked catfish contains approximately:* Calories: 100
* Protein: 20 grams
* Fat: 5 grams (1 gram saturated fat)
* Carbohydrates: 0 grams
* Omega-3 fatty acids: 500 mg
* Vitamin B12: 100% of the Daily Value (DV)
* Selenium: 70% of the DV

Omega-3 fatty acids are essential fatty acids that are important for heart and brain health. Vitamin B12 is a nutrient that is essential for the production of red blood cells and the functioning of the nervous system. Selenium is a mineral that is important for immune function and thyroid hormone metabolism.

How to Cook Catfish

Catfish can be cooked in a variety of ways, including baking, frying, grilling, and steaming. Here is a simple recipe for baked catfish:

Ingredients:

* 1 pound catfish fillets
* 1 tablespoon olive oil
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper

Instructions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Place catfish fillets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and season with salt and pepper.
4. Bake for 15-20 minutes, or until fish is cooked through.

Serve catfish with your favorite sides, such as rice, potatoes, or vegetables.

Catfish Recipes

Here are some other catfish recipes to try:*
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Conclusion

Catfish is a nutritious and delicious fish that is easy to cook. It is a good source of protein, omega-3 fatty acids, vitamin B12, and selenium. Try one of the recipes above to enjoy catfish at home.

2025-02-16

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