Catfish is one of the most popular side dishes. Let's find out the benefits of catfish in terms of nutritional content, as well as the right portion for health.
One of the most widely known catfish recipes in Indonesia, catfish pecel. In this dish, catfish are fried or baked and then equipped with vegetables and chili sauce.
Nutrient content
Catfish or known as catfish is a type of fish that is widely farmed for consumption purposes in Indonesia. This fish is said to have a lot of nutritional benefits that are beneficial to body health.
Every 100 grams of catfish contains:
- Energy of 145 calories.
- 15.45 gram protein.
- 9.09 grams of fat.
- Sodium 65 milligrams.
- Cholesterol 82 milligrams.
- Saturated fatty acids 2730 grams.
In addition, catfish is considered as one of the freshwater fish with nutritional content that is not less than seafood, such as shrimp, canned tuna, salmon, and pollock. Catfish also contain lower mercury.
Consumption of Catfish
In general, fish is a good source of protein. However, still be careful in serving fish, especially in infants, children, pregnant women, and women who are breastfeeding. Choose fish that contain the least amount of mercury, such as catfish. Excessive mercury in the body can be bad for health, including causing growth and development disorders in children, tremors, numbness, depression, and even memory loss in adults.
But keep in mind, catfish contain high levels of unhealthy fatty acids. These fatty acids are not good for heart health. To take advantage of catfish, while reducing the risk, you should limit consumption of catfish. In addition, vary the intake of other types of fish that are rich in nutrients, such as salmon and cob. Fish consumption is recommended about twice a week, or the equivalent of 340 grams of fish in a week.
No less important in taking advantage of catfish is to pay attention to how to cook it. Cook in a healthier way. . Compared to frying, catfish can be steamed or boiled.
Catfish is a good source of animal protein for the body. Choose healthy processing methods and personalized menus, to maximize the benefits of catfish.
Make Jambalaya Sausage Catfish
Here is one recipe for healthy and delicious catfish.
Material:
For this recipe, you need to prepare:
- 220 grams of catfish
- 1 clove medium onion, chopped
- 1 celery stalk, finely chopped
- 3 cloves of minced garlic
- 100 grams of thinly sliced sausage
- 400 grams of tomatoes, diced
- 400 ml of chicken stock
- 200 grams of rice
- 60 ml of tomato water
- 1 ½ teaspoon paprika powder
- 1 teaspoon dried oregano
- ½ teaspoon of dried thyme
- ¼ tsp pepper
- 1 tablespoon of oil
- ¼ teaspoon chili powder
How to make:
- Clean the catfish from the entrails and the dirt that is attached, then cut the catfish meat into pieces. Then clean again with running water. Drain well.
- Heat oil in a pan. Saute onions, garlic, and celery until fragrant. Then add sausages and catfish, let stand until the fish's flesh turns golden yellow.
- Add other ingredients, such as chicken broth, rice, tomato paste, tomatoes, paprika, oregano, thyme, and chili. Cover the pan and cook for about 20 minutes until the rice turns into rice.
- Stir in the rice and catfish mixture. Let stand again for 5 minutes. Serve while still hot.
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