Catfish a good choice for healthy eating

August is Nationwide Catfish Month, and the College of Arkansas at Pine Bluff is suggesting some nutritious recipes to benefit from the fish.

“If you’re from the South or if in case you have visited the South, greater than seemingly you could have been served catfish. It in all probability was fried, the most typical option to put together it, nevertheless it can be grilled, baked, broiled or utilized in mixture dishes like stews and casseroles,” in keeping with Easter H. Tucker, interim household and client sciences program chief at UAPB.

Catfish is excessive in protein and low in energy and fats, particularly when not fried. Catfish is not a fatty fish like salmon, however it’s a good supply of omega-Three fatty acids, which is nice on your mind, eyes, coronary heart and immune system, Tucker stated.

The American Coronary heart Affiliation recommends two servings per week. Catfish is an efficient supply of vitamin B12, a nutrient that’s normally solely present in animal merchandise. Vitamin B12 helps the physique make DNA and retains nerve and blood cells functioning correctly, the discharge stated.

“Search for agency flesh with no robust odor, blood or discolorations when shopping for fish. Fish is obtainable recent or frozen. Frozen is an efficient possibility when recent will not be obtainable and is simply nearly as good when it comes to taste, diet and look,” Tucker stated. “Don’t thaw catfish earlier than you might be able to prepare dinner it. Thaw the fish within the fridge in a single day or prepare dinner it frozen however be sure you enable further time.”

The commonest option to serve catfish is by breading it with cornmeal and seasonings and frying it; both pan or deep-fried. At all times use a wholesome oil that’s appropriate for frying comparable to soybean, safflower, sunflower, canola, further gentle olive oil or peanut oil (if no one consuming it has peanut allergy symptoms), she stated. Catfish could be baked, grilled, broiled, steamed or sautéd for fewer energy and fewer fats.

“Through the COVID-19 pandemic, plan a enjoyable household outing” to catch catfish, Tucker suggests. “Simply be certain that all adults have their fishing license that may be bought by means of the Arkansas Recreation and Fish Fee.”

Nonetheless you get your catfish, take pleasure in two wholesome servings per week, she stated. Under is a wholesome recipe to strive.

Fish with spinach

• Makes: Four Servings

• Prepare dinner Time: 30 minutes


• 1 tablespoon vegetable oil

• 1-pound skinless catfish fillets

• 1 yellow onion (peeled and chopped into 1/4-inch items)

• 2 cloves garlic (peeled and minced)

• 2 cups canned low sodium diced tomatoes (or recent tomatoes)

• 1/2 cup water

• 2 cups frozen spinach (coarsely chopped)

• 1/Four cup Kalamata olives (or different Greek olives pitted and coarsely chopped)


1. Put the skillet on the range over excessive warmth. When it’s sizzling, add 1½ teaspoons oil.

2. Add fish. Prepare dinner about 5 minutes per aspect, till deeply browned. Take away the fish to the plate and canopy.

3. Reheat the skillet to medium warmth. Add the remaining 1½ teaspoons oil, onion and garlic. Prepare dinner about 7 minutes. Add tomatoes and water. Prepare dinner about 10 minutes, till the combination thickens and turns from vibrant purple to an orange coloration.

4. Return fish to skillet with the tomato combination. Cowl with spinach and sprinkle with olives. Cowl skillet. Prepare dinner about 2 minutes over low warmth till the spinach is steamed. Serve straight away.


*Do this recipe with one other white fish comparable to tilapia, haddock or cod.

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