Like other fish, the catfish is rich in the nutrients your body needs. Each serving or about 85 grams of catfish meat contained 130 calories. This freshwater fish also contains 17 grams of protein and 8 grams of fat. Catfish is classified into medium-sized food ingredients with low fat.
Through the administration of one serving can also be given vitamin B1, B3, and B12 with a range of 0.4 mg, 2.1 mg, and 2.4 mg sequentially, as well as minerals phosphorus, sodium, and selenium. Amazingly, the catfish also contains various amino acids.
In addition, the nutrients in catfish are considered easy and absorbed by the body at various levels of time. So do not worry about wasted nutrients in vain when eating this delicious fish.
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Various nutrients that exist in fish today make the benefits of catfish can not be ignored. This fish is one of the omega-3 amino acids. As we know, fish feed is known as the best way to benefit.
Omega-3 intake is quite related to the health of the brain and nervous system. These essential amino acids can also support the growth of bone tissue and help the absorption of calcium.
A range of reasons that make catfish benefits may also help the growth and development of children.
This freshwater fish also belongs to one type of fish with low mercury contamination. You can make a variety of menu from catfish if processing tuna or salmon regularly enough to burden your expenses.
To get the benefits of catfish you do not need to eat this fish every day. Experts say fish consumption 1-2 times a week is enough to buy the benefits.
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Unfortunately, some people do not like catfish for various reasons. Starting from the fishy smell of fish, the taste of mud out of the tongue, worry contaminated with mercury, to disgust when considering the type of feed and catfish habitat.
Fish or seafood are at risk of exposure to mercury that can accumulate in the ocean in the form of methyl mercury. The mercury can be used for the development of the fetal and child nervous system. Not necessarily, as before, catfish including fish species that are low in mercury content.
Catfish is the most delicious when fried in hot oil until the exterior feels crunchy, but the meat is still soft and tasty. What's more, coupled with warm rice, chilli sauce, and vegetables. Complete already pecel catfish to eat with family.
The question is, what is frying is the best way to process catfish? Remember, losing the fish you need and have a very good fat content for heart health in a fairly high level.
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Thus, the choice of catfish fry is considered less wise. Instead of deep fried processing (frying in a lot of oil), baking catfish is a healthier choice, either by grilling or roasting.
In the method of roasting fish done in very high temperatures and light up from the top of the food, when baking fish in a closed oven and heat coming from various directions.
The grilling method will make the fish tasty without attaching the fat like an order. While roasting is much safer because it does not damage many omega-3s in fish.
Let's try the easy recipes to make delicious processed catfish and healthy below:
- 500 grams of catfish meat cut into small pieces the size of a nugget
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 4 eggs, whipped
- 1/2 cup versatile flour
How to make:
- Preheat oven to 190 ° C.
- Season the cut catfish nuggets with black pepper and garlic powder.
- Dip the catfish into shaken eggs.
- Baluri catfish with flour until covered flat.
- Prepare the oven pan, spray the nonstick spray, then stack the nugget on top and insert it into the oven.
- Cook for 20-25 minutes or until the nuggets of the catfish are cooked.
- Catfish nuggets ready to be consumed as a side dish of rice or a healthy snack.
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Fish consumption is highly recommended in daily diet. After knowing the benefits of catfish and how to properly process it, immediately make this fish as your favorite menu! In addition, catfish is also easy to obtain, either in traditional markets or supermarkets at a more affordable price than salmon or tuna.