The benefits of marine fish for the human body is undeniable. And the taste and variety of dishes made from its meat deserves some praise! One of the dwellers of the seas worth our attention is the cram. The benefits and harm of this fish should be known to everyone who is going to go to the store for it and cook catfish in the main role with hearty and original dishes.

Catfish, or "sea wolf" - what kind of fish is it?


This inhabitant of the depths of the sea is a member of the order perciformes. Photo catfish impressive. It is distinguished by a powerful body, reaching 1-1.5 m, weight exceeding 30 kg, thick skin and small scales. Another feature explaining the name is powerful teeth that are updated annually.

"Sea Wolf" lives at a depth of 600 m, in clean water, which guarantees getting the meat, free from any harmful impurities.

The nutritional value of catfish

Fish - one of the indispensable components of many diets. The minimum fat content in combination with proteins and the whole complexes of vitamins and microelements provides it with nutritional value and maximum ease of absorption. In addition, unlike the river, sea fish are not infected with worms.

Due to such features, fish called a snare, benefit and harm of this product are attracting more and more specialists in the field of healthy nutrition and dietetics every year. 100 grams of its meat contains about 120-126 kcal, 19.6 grams of proteins, 5.3 grams of fat and zero amount of carbohydrates. Such characteristics allow the use of a catfish as a component of any carbon-free diet.

On the other hand, according to nutritionists, this fish should be carefully introduced into the diet of a person seeking to lose weight, because of its high nutritional value. In such cases, mainly boiled or steamed catfish meat is used. But it fully justifies itself in the diet of athletes and other people, day after day, to withstand maximum physical exertion. Easy to digest catfish meat will provide the body with the energy needed for proper life.

The benefits of catfish for human health

The benefits of catfish for human health

If you purchase a fish under the name of a pet, the benefits and harm of this product should be known to you. Her meat contains the following substances:

  • vitamins A, B12, E and D;
  • riboflavin, lysine, thiamine, pyridoxine;
  • acids: glutamic, pantothenic, aspartic, nicotinic;
  • minerals and trace elements;
  • omega-3 fatty acids.

Sulfur provides the activity of metabolic processes, chlorine - the normalization of water-salt balance. Potassium allows you to get rid of puffiness, drops in blood pressure. In addition, in combination with magnesium, it restores the proper functioning of the cardiovascular system. Calcium and phosphorus guarantee the strengthening of bone tissue, and vitamin PP - improving the blood supply to the internal organs. This process occurs due to the expansion of blood vessels. And vitamin D provides optimal blood clotting, normal functioning of the nervous system and the heart.

Catfish meat should enrich the diet of people suffering from the following diseases:

  • disruption of the thyroid;
  • destabilization of metabolic processes;
  • malfunctions in the digestive tract;
  • hypertension;
  • ischemic heart disease and others.

Could catfish be harmful?

Like any other product, "sea wolf" is useful only with the right choice, proper preparation and consumption in reasonable quantities. Too often including this fish in your menu, especially in unlimited quantities, you risk getting poisoned.

If you are allergic to seafood or individual intolerance to catfish, you should completely eliminate it from your diet.

Selection rules

Could catfish be harmful?

Catfish can be sold with or without a head. In the first case, you should pay attention to the eyes of the fish. In the fresh "instance" the iris will be unclouded, brilliant.

If you were offered a carcass without a head or fillet, gently press on it - fresh meat is elastic, it will immediately restore its former shape. Its shade should be light.

When buying frozen "seabass", give up meat slices with a large number of ice crystals. Such a sign indicates repeated defrosting and freezing of the product. Its usefulness is highly questionable.

By purchasing fresh fish, you can store it in the refrigerator, under the freezer, for a maximum of 1-2 days. The shelf life of frozen fillets is 2 months.

The use of "seabass" in cooking

If you have a catfish at your disposal, how to cook this product? The choice can be made to your taste. Use any methods of heat treatment: roasting, boiling, stewing, use the grill and steamer.

Catfish can be served without "companions" or included in the composition of collection dishes - soup of several varieties of fish, salads and other dishes. The tender, sweetish taste of the "seabass" guarantees him an optimal combination with vegetables, cereals, and dough.

Catfish Cooking Recipes

Fried catfish

Fried catfish

This is one of the easiest options for using catfish. It is enough to cut the fillet into large pieces and boil it lightly in salted water. Then roll the fish in flour and fry in heated sunflower oil until golden brown. With this preparation, the pieces will retain their elasticity and juiciness.

Catfish with cabbage, celery and miso sauce

Catfish with cabbage, celery and miso sauce


  • 200 grams of catfish;
  • 150 grams of white cabbage;
  • 115 grams of soy sauce;
  • on 10 gr olive and green oil;
  • 100 grams of pineapple juice, honey, sugar;
  • 50 grams of celery and miso pasta.


  1. If you stop on this dish, you will be provided with a tasty and juicy piece, the caloric content of which will remain low, and the nutritional value - maximum.
  2. Combine honey, juice, soy sauce, sugar and miso paste to make a miso sauce. Melt these foods in a saucepan, stirring constantly. After 10 minutes the sauce is ready. Use it to marinate fish fillets.
  3. An hour later, it should be laid out on a baking sheet with parchment paper and baked at 180 degrees for about 12 minutes.
  4. Put the soy sauce in the fried cabbage. Simmer this vegetable on minimal heat, cover with a lid until it is ready. Then fry it to an appetizing golden crust.
  5. Green oil is obtained by whipping olive with the addition of salt and chopped parsley. Use a blender for this purpose.

Well, mashed celery is prepared as follows:

  • prepared root is cut into pieces;
  • fried in olive oil;
  • stewed with 300 grams of water and a pinch of salt;
  • whipped in a bowl blender.

Served with mashed celery, a little green oil and baked fish fillet with roasted cabbage.

Catfish - not so common in the diet of our compatriots fish, like some of its other marine "relatives". But this does not mean that the "sea wolf" is worse - you just need to know how to choose and cook it. Literacy in these matters will provide catfish dishes with a wonderful taste. Well, about the fact that they benefit the body, nature itself has taken care of, endowing the meat of these marine life with numerous valuable components. However, it is important to remember that excessive consumption can make a catfish an enemy of our body.