Home/Fish/Raw Catfish Loin
Back to Home
Raw Catfish Loin
Fish
Nutri-ScoreA

Raw Catfish Loin

Pangasius hypophthalmus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Catfish Loin provides 120 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw catfish loin is a lean fish cut known for its mild flavor and high protein content, making it a popular choice in various culinary dishes. It is rich in essential nutrients, including omega-3 fatty acids, vitamins, and minerals.

Also known as:
PangasiusSwai
Scientific NamePangasius hypophthalmus
Region of OriginSoutheast Asia
Popular Comparisons:
Raw Catfish LoinRaw Catfish LoinVSAlaska Plaice FilletAlaska Plaice FilletRaw Catfish LoinRaw Catfish LoinVSAlbacore TunaAlbacore TunaRaw Catfish LoinRaw Catfish LoinVSAlbacore White TunaAlbacore White TunaRaw Catfish LoinRaw Catfish LoinVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw Catfish LoinRaw Catfish LoinVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw Catfish LoinRaw Catfish LoinVSAmerican PlaiceAmerican PlaiceRaw Catfish LoinRaw Catfish LoinVSAmerican Plaice FilletAmerican Plaice FilletRaw Catfish LoinRaw Catfish LoinVSAnchoviesAnchoviesRaw Catfish LoinRaw Catfish LoinVSArctic CharArctic CharRaw Catfish LoinRaw Catfish LoinVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
80%
Fiber0g
Total24.0g
Protein
20g(83%)
Fats
4g(17%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.5 µg (104%)
Vitamin D2 µg (13%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium30 µg (55%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle growth and repair.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓Rich in vitamins B12 and D, which are crucial for energy metabolism and bone health.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!Raw fish may contain parasites or bacteria that can cause foodborne illnesses.
!Individuals with seafood allergies should avoid catfish.

How to Prepare & Consume

Best enjoyed cooked to eliminate any potential pathogens; can be grilled, baked, or pan-seared for optimal flavor.

Smart Selection & Storage

How to Select

Choose catfish that has a fresh, mild smell and firm flesh; avoid any that appear discolored or have a strong odor.

How to Store

Store raw catfish in the coldest part of the refrigerator and consume within 1-2 days; can also be frozen for longer storage.

Myths vs Realities

MythCatfish is a bottom feeder and is unhealthy.
RealityWhile catfish are bottom feeders, they are farmed in clean environments and can be a healthy protein source.
MythAll fish are high in mercury.
RealityNot all fish contain high levels of mercury; catfish is considered a low-mercury fish.
MythYou can eat raw catfish without any risks.
RealityRaw catfish can pose health risks if not handled properly; cooking is recommended.

Healthy Recipes

Citrus Marinated Catfish Loin Tacos

These fresh tacos feature marinated raw catfish loin in a zesty citrus dressing, served with crunchy cabbage and avocado for a nutritious twist.

Ingredients
  • 300g raw catfish loin
  • 2 tablespoons lime juice
  • 1 tablespoon orange juice
  • 1 teaspoon chili powder
  • 1 cup shredded cabbage
  • 1 avocado, sliced
  • 4 small corn tortillas
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine lime juice, orange juice, chili powder, salt, and pepper. Add catfish loin and marinate for 30 minutes.
  2. 2. Warm the corn tortillas in a skillet over medium heat until pliable.
  3. 3. Assemble the tacos by placing marinated catfish, shredded cabbage, and avocado slices on each tortilla. Serve immediately.

Raw Catfish Loin Ceviche with Mango

A refreshing ceviche made with raw catfish loin, ripe mango, and a medley of fresh herbs, perfect for a light summer meal.

Ingredients
  • 250g raw catfish loin, diced
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup cilantro, chopped
  • Juice of 2 limes
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced catfish, mango, red onion, jalapeño, and cilantro.
  2. 2. Pour lime juice over the mixture and season with salt. Mix well.
  3. 3. Let it marinate in the refrigerator for at least 30 minutes before serving.

Grilled Catfish Loin with Quinoa Salad

This dish features grilled catfish loin served alongside a protein-packed quinoa salad, loaded with vegetables and a light vinaigrette.

Ingredients
  • 300g raw catfish loin
  • 1 cup cooked quinoa
  • 1/2 cucumber, diced
  • 1 bell pepper, diced
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Season catfish loin with salt and pepper, then grill for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, combine cooked quinoa, cucumber, bell pepper, parsley, olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Serve the grilled catfish over the quinoa salad.

Spicy Catfish Loin Lettuce Wraps

These spicy lettuce wraps are filled with marinated catfish loin, fresh veggies, and a peanut sauce for a healthy, low-carb meal.

Ingredients
  • 250g raw catfish loin, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sriracha
  • 1 tablespoon sesame oil
  • 1 cup shredded carrots
  • 1 cup cucumber, julienned
  • 1 head of butter lettuce
  • 2 tablespoons peanut butter
  • 1 tablespoon water
Instructions
  1. 1. Mix soy sauce, sriracha, and sesame oil in a bowl and marinate catfish slices for 20 minutes.
  2. 2. In a separate bowl, mix peanut butter and water to create a sauce.
  3. 3. Fill lettuce leaves with marinated catfish, shredded carrots, and cucumber. Drizzle with peanut sauce before serving.

Catfish Loin Sushi Rolls

Delicious sushi rolls made with raw catfish loin, avocado, and cucumber, wrapped in nori and served with a soy dipping sauce.

Ingredients
  • 200g raw catfish loin, thinly sliced
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets nori
  • 2 cups sushi rice, cooked
  • Soy sauce for dipping
Instructions
  1. 1. Place a sheet of nori on a bamboo mat and spread a layer of sushi rice over it, leaving a small border.
  2. 2. Arrange catfish slices, avocado, and cucumber along the bottom edge of the rice.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Catfish Loin Poke Bowl

A vibrant poke bowl featuring raw catfish loin, brown rice, and a variety of fresh vegetables, topped with a sesame dressing.

Ingredients
  • 250g raw catfish loin, cubed
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/2 cup edamame
  • 1/2 carrot, shredded
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon sesame seeds
Instructions
  1. 1. In a bowl, combine cubed catfish with soy sauce and sesame oil. Let it marinate for 15 minutes.
  2. 2. In a serving bowl, layer cooked brown rice, marinated catfish, avocado, edamame, and shredded carrot.
  3. 3. Sprinkle with sesame seeds before serving.

Catfish Loin and Vegetable Stir-Fry

A quick and healthy stir-fry featuring raw catfish loin and a colorful mix of vegetables, seasoned with ginger and garlic.

Ingredients
  • 300g raw catfish loin, cut into strips
  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 cup broccoli florets
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
Instructions
  1. 1. Heat olive oil in a pan over medium heat and sauté garlic and ginger until fragrant.
  2. 2. Add catfish loin and cook for 3-4 minutes until lightly browned.
  3. 3. Add vegetables and soy sauce, stir-frying for an additional 5 minutes until vegetables are tender.

Raw Catfish Loin Salad with Avocado Dressing

A light salad featuring raw catfish loin, mixed greens, and a creamy avocado dressing, perfect for a healthy lunch.

Ingredients
  • 200g raw catfish loin, thinly sliced
  • 4 cups mixed greens
  • 1 avocado
  • 1 tablespoon lemon juice
  • 2 tablespoons Greek yogurt
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, combine avocado, lemon juice, Greek yogurt, salt, and pepper to make the dressing.
  2. 2. In a salad bowl, toss mixed greens with sliced catfish and drizzle with avocado dressing.
  3. 3. Serve chilled.

Catfish Loin Skewers with Chimichurri Sauce

Grilled catfish loin skewers served with a vibrant chimichurri sauce, adding a burst of flavor to this healthy dish.

Ingredients
  • 300g raw catfish loin, cut into cubes
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1/4 cup parsley, chopped
  • 2 cloves garlic, minced
  • 1/2 teaspoon red pepper flakes
  • Salt to taste
Instructions
  1. 1. In a bowl, combine olive oil, lemon juice, parsley, garlic, red pepper flakes, and salt to create chimichurri sauce.
  2. 2. Thread catfish cubes onto skewers and brush with olive oil. Grill for 5-7 minutes until cooked through.
  3. 3. Serve skewers drizzled with chimichurri sauce.

Catfish Loin and Sweet Potato Cakes

These savory cakes combine raw catfish loin and sweet potatoes, pan-fried to perfection for a healthy and filling meal.

Ingredients
  • 250g raw catfish loin, minced
  • 1 medium sweet potato, cooked and mashed
  • 1/4 cup green onions, chopped
  • 1 egg
  • 1/2 cup breadcrumbs
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix minced catfish, mashed sweet potato, green onions, egg, breadcrumbs, salt, and pepper until well combined.
  2. 2. Form mixture into patties and heat olive oil in a skillet over medium heat.
  3. 3. Fry patties for 4-5 minutes on each side until golden brown and cooked through.

Frequently Asked Questions (FAQ)

Is raw catfish safe to eat?

Raw catfish should be consumed with caution; it is recommended to cook it to eliminate potential pathogens.

What are the health benefits of catfish?

Catfish is high in protein and omega-3 fatty acids, which are beneficial for heart health and muscle maintenance.

How should catfish be cooked?

Catfish can be grilled, baked, or fried; ensure it reaches an internal temperature of 145°F (63°C).

Can catfish be eaten raw in sushi?

While some sushi dishes may use raw catfish, it is important to ensure it is sourced from a reputable supplier to minimize health risks.

What is the nutritional value of catfish?

Catfish is low in calories and fat while being high in protein, making it a nutritious choice for a balanced diet.

How do I store raw catfish?

Raw catfish should be stored in the refrigerator and consumed within 1-2 days for optimal freshness.

Is catfish high in mercury?

Catfish generally has lower mercury levels compared to larger fish, making it a safer seafood option.

What is the best way to season catfish?

Catfish pairs well with a variety of seasonings, including lemon, garlic, and Cajun spices for enhanced flavor.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Raw Catfish Loin vs Alaska Plaice Fillet Raw Catfish Loin vs Albacore Tuna Raw Catfish Loin vs Albacore Tuna
Nutrients
Protein in Raw Catfish Loin Calories in Raw Catfish Loin Vitamin-c in Raw Catfish Loin Magnesium in Raw Catfish Loin
Featured Guides
Health Benefits of Raw Catfish Loin Healthy Recipes with Raw Catfish Loin
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico