If you're looking for a delicious and healthy seafood dish, baked or broiled catfish is a great option. A small serving of catfish, which is about the size of your palm and yields about 4 ounces after cooking and bone removal, contains around 300 calories. But don't let that number scare you away - catfish is a low-fat and low-calorie protein source that can provide a variety of health benefits.

Catfish is also a good source of vitamins and minerals, including vitamin B12, phosphorus, and selenium. It's also high in omega-3 fatty acids, which can help reduce inflammation and improve heart health. In this article, we'll take a closer look at the nutrition facts and health benefits of baked or broiled catfish.

Whether you're a seafood lover or just looking for a healthy protein source, baked or broiled catfish is worth a try. Let's dive into the details!

Calories in a Small Baked or Broiled Catfish

In general, baked or broiled catfish is a low-calorie protein source that won't sabotage your diet. Compared to other types of meat, such as beef or pork, catfish is relatively low in calories and fat. However, if you're trying to lose weight, it's important to pay attention to portion sizes and avoid adding high-calorie sauces or toppings to your fish. To keep your catfish meal healthy and low-calorie, try serving it with a side of steamed vegetables or a small salad. This will help balance out the meal and provide some additional nutrients. Overall, a small serving of baked or broiled catfish can be a satisfying and healthy choice for anyone watching their calorie intake.

Nutrition Facts of Small Baked or Broiled Catfish

One 4-ounce serving of baked or broiled catfish contains: - Around 300 calories - 31 grams of protein

The Health Benefits of Small Baked or Broiled Catfish

- Heart health: As we mentioned earlier, catfish is high in omega-3 fatty acids, which can help reduce inflammation and improve heart health. These healthy fats can also help lower your risk of heart disease, stroke, and other cardiovascular issues. - Brain function: Omega-3s can also help improve brain function and reduce age-related cognitive decline. Eating catfish on a regular basis may help keep your brain sharp and functioning at its best. - Bone health: Catfish is a good source of phosphorus, which is essential for strong bones and teeth. This mineral is also important for energy production and cell metabolism.

How to Cook Small Baked or Broiled Catfish

1. Preheat your oven to 400 degrees Fahrenheit. 2. Rinse your catfish fillets and pat them dry with a paper towel. 3. Place the fillets on a baking sheet coated with cooking spray or parchment paper. Season them with salt, pepper, and any other herbs or spices you like.

Serving Size of Small Baked or Broiled Catfish

- One serving of baked or broiled catfish is about 4 ounces, which is roughly the size of your palm. - If you're serving catfish as part of a meal, try adding some vegetables or a salad to help balance out the plate. - Experiment with different flavors and seasonings to keep your catfish meals interesting and flavorful.

Ways to Incorporate Small Baked or Broiled Catfish into Your Diet

- Serve baked or broiled catfish with a side of steamed vegetables for a healthy and flavorful meal. - Use catfish in fish tacos or ceviche for a fun and fresh twist on traditional seafood dishes. - Try adding catfish to salads or pasta dishes for some extra protein and flavor.

Low-Calorie Small Baked or Broiled Catfish Alternatives

- Grilled shrimp: Shrimp is a lean and tasty protein source that's low in calories and high in flavor. - Baked salmon: Salmon is another fatty fish that's high in omega-3s and other essential nutrients. Try baking it with some lemon and herbs for a delicious and healthy dish. - Broiled tilapia: Tilapia is a mild and versatile fish that's also low in calories and high in protein. Try broiling it with some garlic and lime for a tasty and healthy meal.

How Small Baked or Broiled Catfish Fits into a Balanced Diet

- Focus on whole foods: Instead of relying on processed and packaged foods, try to incorporate whole foods like fruits, vegetables, whole grains, and lean proteins into your diet. - Watch your portion sizes: Even healthy foods can be high in calories if you eat too much of them. Pay attention to portion sizes and aim for a balanced mix of protein, carbs, and healthy fats. - Stay hydrated: Drinking plenty of water can help keep you feeling full and satisfied, which can reduce your overall calorie intake and support healthy digestion and metabolism.

Small Baked or Broiled Catfish - A Great Source of Protein

- Experiment with different protein sources: While catfish can be a tasty and healthy option, it's also important to vary your protein sources to ensure you're getting a wide range of nutrients. Try incorporating lean meats, dairy products, legumes, and nuts and seeds into your diet. - Aim for a balance: While protein is important, it's also important to eat a balance of carbs and healthy fats to support overall health and wellness. - Pay attention to quality: Look for high-quality protein sources that are free from added sugars, unhealthy fats, and other additives that can undermine their nutritional value.

The Best Side Dishes to Pair with Small Baked or Broiled Catfish

- Steamed vegetables: Steamed broccoli, carrots, or green beans are all healthy and flavorful options that can complement the mild flavor of catfish. - Side salad: A simple salad with mixed greens, tomatoes, and cucumbers is a refreshing and nutrient-rich option that pairs well with fish. - Roasted sweet potatoes: Sweet potatoes are a nutritious and delicious option that can provide fiber, vitamins, and minerals. Try roasting them with some olive oil and herbs for a tasty and healthy side dish.