Catfish is a low-calorie, high-protein seafood packed with nutrients and a good source of vitamin B12. It also contains Omega-3 and Omega-6 fatty acids.
Fish is a healthy and delicious food that benefits your health, but it should be consumed in moderation. Some contaminants can be found in seafood, such as mercury.
High in Protein
A fried catfish Plano is a nutritious fish that can be a good addition to a ketogenic diet. It is a great source of protein and fats, and it has low sodium content as well.
Eating a balanced diet is key for optimal health, and eating various foods from all food groups is crucial. Avoiding unhealthy food choices like processed meats and high-fat cheeses is also essential.
One fillet of catfish contains 17-21 grams of protein. It is also an excellent source of omega-3 fatty acids and vitamin B12, which are important for brain and nerve function.
Aside from being a delicious, healthy choice, catfish is also a source of vitamin D, an essential nutrient that helps promote bone and tooth health. A 100-gram serving of catfish provides 500 IU of vitamin D.
Low in Calories
A serving of fried catfish is a great source of protein that’s low in calories. It is also a good source of omega-3 fatty acids, vitamin B12, and vitamin D.
It’s also high in vitamin C, which can help your body to absorb calcium. It’s also a good source of fiber and is low in saturated fat and cholesterol.
If you enjoy fried catfish, you can make it healthier by preparing it in other ways, such as grilling or baking instead of deep-frying. However, frying is the most popular preparation method and is best for achieving a crispy crust outside.
Frying your fish at a moderate temperature ensures it cooks through and the crust gets golden and crispy. Oil should be heated to 350 degrees F on a deep-fry thermometer before frying.
Good Source of Vitamin B12
Catfish is an excellent source of vitamin B12. One serving of fried catfish provides up to 121% of the DV for this essential nutrient, which many people lack.
This water-soluble vitamin helps maintain healthy red blood cells, brain health, and DNA synthesis. It’s also helpful for preventing anemia, boosting mental health, and reducing the risk of heart disease.
While vitamin B12 deficiency isn’t uncommon, it can be particularly problematic in certain populations, like pregnant women and infants. This nutrient can also help balance out any deficiencies.
Good Source of Omega-3 Fatty Acids
Catfish is a good source of omega-3 fatty acids, like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are good for your brain, heart, immune system, and eyes.
EPA and DHA can help reduce your risk of developing heart disease and stroke and may also protect against certain cancers and inflammatory diseases. They can also reduce your risk of lupus, rheumatoid arthritis, and eczema.
However, it would help if you chose wild-caught fish to avoid contaminants. Farm-raised fish have been raised in a controlled environment and may contain higher contaminants than their wild counterparts.
Fatty, oily fish, such as salmon, trout, albacore tuna, sardines, mackerel, and herring, are some of the best sources of omega-3 fatty acids. These oils help regulate cholesterol, arteries, and hormones and are important to a healthy diet.
Good Source of Vitamin D
Catfish is a great vitamin D source, which helps protect our immune systems and improve our overall health. It also contains omega-3 fatty acids, which benefit heart health and cognitive function.
It is one of the best protein sources, providing a substantial amount in a relatively small serving size. Moreover, it is also rich in vitamin B12, a critical water-soluble vitamin that helps our cells grow and maintain proper functioning.
A 3.5-ounce serving of catfish provides 32-39% of your daily protein needs in only 105 calories, making it one of the most nutrient-dense fish options. Plus, it is an excellent vitamin B12, supplying more than 69 percent of the recommended daily intake in a single fillet!
