A steamed or poached catfish fillet measuring 5-1/4" X 2" X 3/8" contains 106 calories. Catfish fillets are a food item that is loved by many people due to its nutritional value and unique flavor.

In addition to the calorie content, catfish fillets are also rich in protein, omega-3 fatty acids, and various other vitamins and minerals. Consuming this fish fillet is beneficial for overall health and fitness.

In this article, we will delve deep into the nutritional value, preparation methods, cooking tips, serving size, and health risks associated with steamed or poached catfish fillet.

Calories in Steamed or Poached Catfish Fillet

As mentioned earlier, 1 fillet (5-1/4" X 2" X 3/8") steamed or poached catfish contains 106 calories. For those trying to maintain a calorie-controlled diet, this is a great option. It is important to note that the calorie content may differ based on the cooking method and ingredients used in the recipe.

Protein Content in Steamed or Poached Catfish Fillet

Catfish fillets are also rich in protein, making it an excellent source of this nutrient. 1 fillet (5-1/4" X 2" X 3/8") steamed or poached catfish contains around 22.5 grams of protein. Since protein is essential for building and repairing muscles, consuming this fish fillet is beneficial for those trying to gain muscle mass.

Fat Content in Steamed or Poached Catfish Fillet

Catfish fillets are a great source of healthy fats, particularly omega-3 fatty acids. 1 fillet (5-1/4" X 2" X 3/8") steamed or poached catfish contains around 2.5 grams of fat, out of which 0.4 grams is saturated fat. Omega-3 fatty acids are essential for maintaining heart health and reducing inflammation in the body.

Carbohydrate Content in Steamed or Poached Catfish Fillet

Catfish fillets are a low-carb food option. 1 fillet (5-1/4" X 2" X 3/8") steamed or poached catfish contains only 0.2 grams of carbohydrates. This makes it an excellent food item for people following a low-carb or ketogenic diet.

Vitamins and Minerals in Steamed or Poached Catfish Fillet

Catfish fillets are a rich source of various vitamins and minerals. Some of the vitamins and minerals present in this food item include vitamin B12, vitamin D, phosphorus, selenium, and potassium. These vitamins and minerals are important for maintaining bone health, boosting immune function, and regulating blood pressure.

Preparation Methods of Catfish Fillet

Catfish fillets can be prepared in a variety of ways such as frying, baking, grilling, steaming, and poaching. Steaming or poaching catfish fillets is a healthy cooking option that retains the flavor and nutritional value of the fish. To steam or poach catfish fillets, place the fillets in a steamer basket or a poaching pan. Season with salt, pepper, and herbs. Add water or broth to the pan and bring it to a boil. Reduce the heat and allow the fillets to cook for around 10-15 minutes, or until fully cooked.

Benefits of Consuming Steamed or Poached Catfish Fillet

Consuming steamed or poached catfish fillet has several health benefits. It is a low-calorie and low-carb food item, making it an ideal food option for people trying to maintain a healthy body weight. It is also rich in protein, omega-3 fatty acids, and various vitamins and minerals. This makes it beneficial for maintaining overall health and fitness.

Serving Size of Steamed or Poached Catfish Fillet

The serving size for catfish fillets is usually 3-4 ounces per person. This serving size provides around 20-30 grams of protein, depending on the cooking method. It is important to note that the serving size may differ based on individual caloric needs and dietary requirements.

Cooking Tips for Steamed or Poached Catfish Fillet

To enhance the flavor of steamed or poached catfish fillet, try using a variety of herbs and spices such as garlic, ginger, thyme, and rosemary. You can also add vegetables such as carrots, bell peppers, and broccoli to the steamer or poaching pan to create a delicious and healthy meal.

Health Risks Associated with Steamed or Poached Catfish Fillet

Consuming catfish fillets may pose certain health risks such as exposure to mercury and other harmful pollutants. It is important to purchase catfish from reputable sources and to check for labeling that indicates it has been tested for mercury levels. Consuming large amounts of catfish fillets may also lead to overconsumption of certain nutrients such as omega-3 fatty acids, which can cause health problems if consumed in excess.