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Raw Catfish
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Raw Catfish

Pangasius hypophthalmus

Clinical Encyclopedia

Raw catfish is a nutrient-dense fish known for its high protein content and low fat. It is a versatile ingredient in various cuisines and is rich in essential vitamins and minerals.

Scientific NamePangasius hypophthalmus
Region of OriginSoutheast Asia
Popular Comparisons:
Raw Catfish VS Alaska Plaice FilletRaw Catfish VS Albacore TunaRaw Catfish VS Albacore White TunaRaw Catfish VS Albacore White Tuna LoinRaw Catfish VS Amberjack Yellowtail FilletRaw Catfish VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total22.5g
Protein
20g(89%)
Fats
2.5g(11%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, raw catfish supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins like B12, which is crucial for nerve function and the production of DNA and red blood cells.
✓Low in calories and carbohydrates, making it a suitable option for weight management and low-carb diets.

Possible Risks & Side Effects

!Raw catfish may carry the risk of foodborne illnesses if not handled or prepared properly.
!Individuals with fish allergies should avoid consuming catfish.

How to Prepare & Consume

Best enjoyed when marinated or cooked thoroughly to eliminate any potential pathogens. Avoid consuming raw unless sourced from a reputable supplier.

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 fishy odor.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. If freezing, wrap tightly to prevent freezer burn.

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.
MythRaw fish is always dangerous to eat.+
RealityRaw fish can be safe if sourced from reputable suppliers and handled properly.
MythAll fish are high in mercury.+
RealityNot all fish contain high levels of mercury; catfish is considered low in mercury.

Healthy Recipes

Raw Catfish Ceviche with Avocado

A refreshing ceviche made with raw catfish marinated in citrus juices, paired with creamy avocado for a healthy twist.

Ingredients
  • 200g raw catfish fillet, diced
  • 1 lime, juiced
  • 1 lemon, juiced
  • 1 avocado, diced
  • 1 small red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced catfish with lime and lemon juice, and let it marinate for 15 minutes.
  2. 2. Add the diced avocado, red onion, jalapeño, and cilantro to the marinated catfish.
  3. 3. Season with salt and pepper, mix gently, and serve chilled.

Spicy Raw Catfish Sushi Rolls

Delicious sushi rolls featuring raw catfish, avocado, and cucumber, wrapped in nori for a healthy sushi night.

Ingredients
  • 100g raw catfish, thinly sliced
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets of nori
  • 1 cup sushi rice, cooked
  • 2 tbsp rice vinegar
  • Wasabi and soy sauce for serving
Instructions
  1. 1. Mix the cooked sushi rice with rice vinegar and let it cool slightly.
  2. 2. Lay a sheet of nori on a bamboo mat, spread a thin layer of rice, and place catfish, avocado, and cucumber on top.
  3. 3. Roll tightly, slice into pieces, and serve with wasabi and soy sauce.

Raw Catfish Poke Bowl

A vibrant poke bowl featuring raw catfish, brown rice, and fresh vegetables, drizzled with a sesame dressing.

Ingredients
  • 150g raw catfish, cubed
  • 1 cup cooked brown rice
  • 1/2 cup edamame, shelled
  • 1/2 cucumber, sliced
  • 1 carrot, shredded
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp sesame seeds
Instructions
  1. 1. In a bowl, combine cubed catfish with soy sauce, sesame oil, and sesame seeds.
  2. 2. In a serving bowl, layer the brown rice, edamame, cucumber, and carrot.
  3. 3. Top with the marinated catfish and serve immediately.

Raw Catfish Salad with Citrus Dressing

A light salad featuring raw catfish, mixed greens, and a zesty citrus dressing for a refreshing meal.

Ingredients
  • 150g raw catfish, thinly sliced
  • 4 cups mixed greens
  • 1 orange, segmented
  • 1/2 red onion, thinly sliced
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  2. 2. In a large bowl, combine mixed greens, orange segments, and red onion.
  3. 3. Top with raw catfish slices and drizzle with the dressing before serving.

Raw Catfish Tacos with Mango Salsa

Healthy tacos filled with raw catfish and topped with a fresh mango salsa for a tropical flavor.

Ingredients
  • 200g raw catfish, diced
  • 4 small corn tortillas
  • 1 mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 lime, juiced
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, mix diced mango, red onion, jalapeño, and lime juice to make the salsa.
  2. 2. Warm the corn tortillas in a skillet.
  3. 3. Fill each tortilla with raw catfish and top with mango salsa and cilantro.

Raw Catfish Carpaccio with Arugula

A sophisticated dish of raw catfish carpaccio served with peppery arugula and a light lemon dressing.

Ingredients
  • 200g raw catfish, thinly sliced
  • 2 cups arugula
  • 1 lemon, juiced
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Parmesan shavings for garnish
Instructions
  1. 1. Arrange the thinly sliced catfish on a plate and drizzle with lemon juice and olive oil.
  2. 2. Season with salt and pepper, and top with arugula and Parmesan shavings.
  3. 3. Serve immediately as an elegant appetizer.

Raw Catfish and Quinoa Bowl

A nutritious bowl featuring raw catfish, protein-rich quinoa, and a variety of colorful vegetables.

Ingredients
  • 150g raw catfish, cubed
  • 1 cup cooked quinoa
  • 1/2 bell pepper, diced
  • 1/2 zucchini, diced
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine cubed catfish with olive oil, salt, and pepper.
  2. 2. In a serving bowl, layer cooked quinoa and top with bell pepper, zucchini, and cherry tomatoes.
  3. 3. Add the marinated catfish on top and serve chilled.

Raw Catfish Lettuce Wraps

Light and healthy lettuce wraps filled with raw catfish and a crunchy vegetable mix for a fun appetizer.

Ingredients
  • 150g raw catfish, diced
  • 1 cup shredded carrots
  • 1/2 cucumber, julienned
  • 1/4 cup cilantro, chopped
  • 1 tbsp soy sauce
  • 1 tbsp lime juice
  • Lettuce leaves for wrapping
Instructions
  1. 1. In a bowl, mix diced catfish with soy sauce and lime juice.
  2. 2. Prepare lettuce leaves and fill each with the catfish mixture, shredded carrots, cucumber, and cilantro.
  3. 3. Wrap and enjoy as a fresh appetizer.

Raw Catfish and Avocado Toast

A trendy toast topped with creamy avocado and fresh raw catfish for a nutritious breakfast or snack.

Ingredients
  • 100g raw catfish, thinly sliced
  • 1 ripe avocado
  • 2 slices whole grain bread
  • 1 lime, juiced
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado with lime juice, salt, and pepper, and spread it on the toasted bread.
  3. 3. Top with thinly sliced raw catfish and sprinkle with red pepper flakes.

Raw Catfish and Vegetable Spring Rolls

Fresh spring rolls filled with raw catfish and crunchy vegetables, served with a tangy dipping sauce.

Ingredients
  • 150g raw catfish, thinly sliced
  • 1 cup mixed vegetables (carrots, bell peppers, cucumber)
  • 8 rice paper wrappers
  • 1/4 cup peanut sauce for dipping
  • Fresh mint leaves for garnish
Instructions
  1. 1. Soak rice paper wrappers in warm water until pliable.
  2. 2. Place a few slices of catfish and mixed vegetables on each wrapper, along with mint leaves.
  3. 3. Roll tightly and serve with peanut sauce for dipping.

Frequently Asked Questions (FAQ)

Is raw catfish safe to eat?

Raw catfish can be safe if sourced from reputable suppliers and handled properly to avoid contamination.

How should I store raw catfish?

Store raw catfish in the refrigerator at temperatures below 40°F (4°C) and consume within 1-2 days.

What are the health benefits of eating catfish?

Catfish is high in protein, low in fat, and contains essential vitamins and minerals that support overall health.

Can I freeze raw catfish?

Yes, raw catfish can be frozen for up to 3 months. Ensure it is properly wrapped to prevent freezer burn.

How do I prepare raw catfish for sushi?

Ensure the fish is sushi-grade, then slice thinly and serve with soy sauce and wasabi.

What is the best way to cook catfish?

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

Does catfish have a strong fishy taste?

Catfish has a mild flavor compared to other fish, making it versatile for various recipes.

Is catfish high in mercury?

Catfish generally has lower mercury levels compared to larger fish, making it a safer choice for regular consumption.

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Comparisons
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Nutrients
Protein in Raw Catfish Calories in Raw Catfish Vitamin-c in Raw Catfish Magnesium in Raw Catfish
Featured Guides
Health Benefits of Raw Catfish Healthy Recipes with Raw Catfish