Catfish: benefits, harms and how it works
Catfish or catfish, in English known as “Catfish”, belongs to the family of catfish. Catfish are fish that can live in salt water and fresh water.
Catfish is one of the oldest fish on earth, and by far the most widespread, as you can find it almost all over the world. Catfish has many properties and health benefits, and we will learn about it and how to prepare it in the following article.
Catfish nutritional value
Catfish is a low-calorie fish, in addition to containing a high percentage of protein, healthy fats, vitamins and minerals, as every 100 grams of catfish contains:
- 105 calories.
- 3 grams of fat approx.
- 18 grams of protein.
- 50 milligrams of sodium.
- Vitamin B12.
- selenium.
- phosphorous.
- thiamine;
- potassium.
- cholesterol.
- Omega 3 fatty acids.
- Omega-6 fatty acids.
Health benefits of catfish
Catfish is rich in many important nutrients and is considered to have many health benefits, including the following:
- Enhance the feeling of satiety.
- Supplying the body with energy.
- Improve digestive health.
- Improve heart health.
- Prevention of anemia.
Catfish damage
Catfish do not have damage if they live in clean water, but catfish (catfish) that live at the bottom of canals and drains, they are very unhealthy because they feed on waste and garbage. So before you include catfish in your diet, you need to make sure that it is edible.
Learn how to tell fresh fish from spoiled
How to make a healthy catfish tray
Baking catfish in the oven is one of the best ways to cook catfish in a healthy way. Here’s how to prepare it:
setup duration 40 Accurate
cooking time 30 Accurate
4 Individuals
Catfish tray ingredients
- A kilo of catfish, cut into thick slices.
- Two onions.
- Two grains of turkey pepper.
- 2 cups of tomato juice.
- A cup of white flour.
- Vegetable oil.
- salt.
- cumin.
- black pepper.
- dry coriander.
Steps to make a tray of catfish
- Wash the fish pieces well with water, vinegar and flour.
- In a frying pan on the fire, put an abundant amount of oil and let it heat up.
- In a separate plate put the amount of flour.
- Coat the fish pieces in flour.
- Fry the fish until golden, then transfer to paper towels.
- In the oven tray, arrange slices of onions and bell peppers.
- Pour tomato juice over the vegetables.
- Season the mixture with a spoonful of salt, and half a spoonful each of (cumin – black pepper – dry coriander).
- Put the tray on medium heat and leave the mixture until it starts to boil.
- At the beginning of the boil, put the fried fish pieces with the mixture.
- Preheat the oven at 200 degrees Celsius.
- Put the tray in the hot oven for 20 minutes.
- The fish can be served with Sayadiyah rice.
