Though catfish is commonly fried, other cooking options result in lower calorie, fat, and sodium contents.
Compared with dry heat cooking, frying catfish in oil adds as many as 124 calories and over 10 grams of fat. In contrast, some healthy dry heat cooking methods include baking, broiling, grilling, roasting, and pan frying.
SUMMARYHow you cook catfish significantly affects its calorie, fat, and sodium levels. For a healthier option, stick with a dry heat method like baking or broiling.
Aquaculture, or fish farming, usually takes place in large ponds, cages, or circular tanks. Much of the world’s catfish supply comes from aquaculture operations.
Still, some people may prefer catfish caught in the wild.
Differences in nutrients
Catfish may vary in nutrients based on whether it was farmed or caught in the wild.
Farm-raised catfish are often fed a high protein diet that includes grains like soy, corn, and wheat. Vitamins, minerals, antioxidants, fatty acids, and even probiotics are regularly added to their feed (
In contrast, catfish caught in the wild are bottom feeders, meaning that they eat foods like algae, aquatic plants, fish eggs, and sometimes other fish.
These dietary differences can significantly change their vitamin and mineral makeup.
One study compared the nutrient profiles of wild and farm-raised African catfish. While mature farm-raised fish had the highest levels of amino acids, fatty acids levels varied. For example, the wild catfish contained more linoleic acid but less eicosanoic acid than the farm-raised fish (27).
A second study of the same breed of African catfish found that the wild fish packed more protein, fat, fiber, and overall calories than farm-raised catfish (28).
Furthermore, a study in Indian butter catfish noted higher fat content in the farm-raised fish, but the wild fish had higher levels of most minerals except iron, which was significantly elevated in the farm-raised fish (29).
Labeling
A close look at the label should tell you how your fish was raised.
Governments in the United States, Canada, and European Union require that all fish be marked farm-raised or wild-caught. A packaging location may also be included. However, other nations may not have as stringent requirements (30).
Moreover, intentional mislabeling is a worldwide problem. Some studies indicate that as much as 70% of seafood is often mislabeled (
Thus, rather than solely trusting the label, try to buy from trusted fisheries.
SUMMARYWild-caught and farm-raised catfish may differ in their levels of certain nutrients, such as protein, fatty acids, and minerals like iron. Although some nations mandate labeling, bear in mind that some products may be deliberately mislabeled.
Many people are concerned about exposure to contaminants from seafood of any type.
Fish can easily absorb toxins from the waters in which they live. Subsequently, you may consume those contaminants when eating seafood.
The heavy metal mercury is of particular concern.
It’s a potential risk factor for certain neurological conditions, especially in children. These include autism and Alzheimer’s disease (
However, fish that are larger and live longer than catfish tend to have the highest levels of mercury. On average, swordfish may harbor as much as 40 times more mercury than catfish (
In fact, the Food and Drug Administration (FDA) lists catfish as one of the species that’s lowest in mercury. Thus, it’s one of the best seafood choices you can make if you’re concerned about exposure to contaminants (
SUMMARYAlthough some species of fish are high in mercury, catfish rank as one of the lowest. For this reason, the FDA ranks catfish among the healthiest fish to eat.
Catfish is low in calories and packed with lean protein, healthy fats, vitamins, and minerals.
It’s particularly rich in heart-healthy omega-3 fats and vitamin B12.
It can be a healthy addition to any meal, though deep frying adds far more calories and fat than dry heat cooking methods like baking or broiling.
If you’re looking to eat more seafood, catfish is well worth incorporating into your routine.
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