HOW BENEFICIAL IS CATFISH?

African catfish Clarias gariepinus, a species with a rapid growth rate, is propagated both in Africa (primarily South Africa and Nigeria) and in Europe, where it has received a promotion in the Netherlands, Germany, and Belgium. During the last decade, Southeast Asian countries have also been actively cultivating C. gariepinus, resulting in the creation of numerous interspecific hybrids. Many countries in Africa, Europe, and Asia prize African catfish (Clarias gariepinus) for the flavor and quality of its meat. It is frequently consumed as catfish pepper soup. The frequency with which this soup is consumed demonstrates how popular catfish is in general. Catfish have a fantastic nutritional profile in addition to being delicious.

 

 Is Catfish nutritious?

 Catfish, like most other fishes, has valuable nutritional properties that make it ideal for sustaining a balanced diet. Catfish is a low-calorie (it only has about 98 calories in a 100-gram portion, making it a great choice for people looking after their weight), high protein (a 100-gram serving contains 13 grams, representing 26% of the recommended daily quantity) seafood. It is a great source of nutrients, including vitamin B12, and selenium. While it does have a slight amount of saturated fats, it is rich in two fatty acids – omega-3 fatty acids and omega-6 fatty acids.

 

Preparation methods for catfish

The nutrients in catfish and how tasty they are might vary depending on how they are prepared. The nutrients in catfish are better preserved when cooked using dry heat techniques like baking, broiling, grilling, roasting, and pan frying. Additionally, catfish can be prepared by seasoning with tomatoes, onions, and possibly salt/bouillon cubes before boiling it in a tiny amount of water until the flesh is cooked through, without blood. The addition of tomatoes and onions has been reported to increase the nutrient content of the flesh of catfish, especially the antioxidant micronutrients (which fight free radicals).

 

Is it advisable to eat Catfish?

Even though certain fish species have high mercury levels, catfish have one of the lowest levels. Because of this, the FDA considers catfish to be one of the healthiest fish to consume. Also, catfish is packed with omega-3 fatty acids, which help prevent heart disease, dementia, and cancer. It also contains omega 6 fatty acids, however in much higher proportion than omega 3 fatty acids. Omega-6 to omega-3 fatty acid ratios are supposed to be four to one, but because the catfish is reared artificially and fed synthesized foods, the ratio can reach as high as ten to one. Omega-6 fatty acids according to research are pro-inflammatory in that they raise the body’s degree of inflammation and enhance one’s susceptibility to diseases. You ingest more omega-6 fatty acids than omega-3 fatty acids when catfish constitutes a significant (great) part of your diet. The moral of the story is to eat catfish in moderation. 

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