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Steamed Catfish Tail
Meats
Nutri-ScoreA

Steamed Catfish Tail

Pangasius hypophthalmus

Clinical Encyclopedia

Steamed catfish tail is a nutritious and lean source of protein, rich in essential vitamins and minerals, particularly beneficial for heart health and muscle maintenance.

Also known as:
PangasiusSwai
Scientific NamePangasius hypophthalmus
Region of OriginSoutheast Asia
Popular Comparisons:
Steamed Catfish Tail VS AbaloneSteamed Catfish Tail VS Alligator TailSteamed Catfish Tail VS Alligator Tail MeatSteamed Catfish Tail VS Fried Alligator Tail MeatSteamed Catfish Tail VS Alpaca Loin SteakSteamed Catfish Tail VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
75%
Fiber0g
Total25.0g
Protein
20g(80%)
Fats
5g(20%)
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 D1 µg (7%)
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.
✓Rich in omega-3 fatty acids, which support cardiovascular health and reduce inflammation.
✓Contains essential vitamins like B12 and D, important for energy metabolism and bone health.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain contaminants such as mercury, especially in larger fish; moderation is advised.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients; can be seasoned with herbs and spices for enhanced flavor.

Smart Selection & Storage

How to Select

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

How to Store

Keep catfish refrigerated at 32°F (0°C) and consume within 1-2 days; for longer storage, freeze it.

Myths vs Realities

MythCatfish is not a healthy fish to eat.
RealityCatfish is a nutritious option, providing high-quality protein and essential nutrients.
MythAll catfish are farmed and unhealthy.
RealityWhile many catfish are farmed, they can be a sustainable and healthy choice when sourced responsibly.
MythYou cannot eat catfish if you are on a diet.
RealityCatfish is low in calories and can fit well into a balanced diet.

Healthy Recipes

Herbed Lemon Steamed Catfish Tail

A refreshing dish featuring steamed catfish tail infused with herbs and zesty lemon, perfect for a light meal.

Ingredients
  • 2 catfish tails
  • 1 lemon, sliced
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season the catfish tails with salt, pepper, and olive oil.
  2. 2. Layer lemon slices and parsley on top of the catfish tails.
  3. 3. Steam for 15-20 minutes until the fish is cooked through and flaky.

Spicy Ginger Garlic Catfish Tail

This dish combines the bold flavors of ginger and garlic with steamed catfish tail for a healthy kick.

Ingredients
  • 2 catfish tails
  • 2 tablespoons fresh ginger, minced
  • 3 cloves garlic, minced
  • 1 tablespoon soy sauce
  • 1 teaspoon chili flakes
Instructions
  1. 1. Mix ginger, garlic, soy sauce, and chili flakes in a bowl.
  2. 2. Rub the mixture over the catfish tails and let marinate for 30 minutes.
  3. 3. Steam the marinated catfish for 15 minutes until cooked through.

Coconut Curry Steamed Catfish Tail

A tropical twist on catfish with a creamy coconut curry sauce, steamed to perfection.

Ingredients
  • 2 catfish tails
  • 1 cup coconut milk
  • 2 tablespoons red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, mix coconut milk, red curry paste, and lime juice.
  2. 2. Place catfish tails in a steamer and pour the coconut mixture over them.
  3. 3. Steam for 15-20 minutes, garnish with cilantro before serving.

Mediterranean Steamed Catfish Tail

A healthy Mediterranean-inspired dish with olives, tomatoes, and fresh herbs enhancing the catfish flavor.

Ingredients
  • 2 catfish tails
  • 1 cup cherry tomatoes, halved
  • 1/2 cup black olives, pitted and sliced
  • 2 tablespoons fresh basil, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Arrange cherry tomatoes and olives around the catfish tails in the steamer.
  2. 2. Season with salt, pepper, and basil.
  3. 3. Steam for 15 minutes until the fish is flaky and vegetables are tender.

Asian Sesame Steamed Catfish Tail

A delightful Asian-inspired dish featuring sesame oil and green onions for a burst of flavor.

Ingredients
  • 2 catfish tails
  • 2 tablespoons sesame oil
  • 3 green onions, chopped
  • 1 tablespoon soy sauce
  • Sesame seeds for garnish
Instructions
  1. 1. Drizzle sesame oil and soy sauce over the catfish tails.
  2. 2. Top with chopped green onions.
  3. 3. Steam for 15 minutes and sprinkle with sesame seeds before serving.

Garlic Herb Butter Steamed Catfish Tail

Indulge in the rich flavors of garlic and herb butter while keeping it healthy with steamed catfish tail.

Ingredients
  • 2 catfish tails
  • 2 tablespoons unsalted butter
  • 3 cloves garlic, minced
  • 1 tablespoon fresh thyme, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Melt butter and mix with garlic, thyme, salt, and pepper.
  2. 2. Brush the mixture over the catfish tails.
  3. 3. Steam for 15-20 minutes until the fish is cooked through.

Lemon Dill Steamed Catfish Tail

A light and aromatic dish featuring lemon and dill, enhancing the natural flavors of catfish tail.

Ingredients
  • 2 catfish tails
  • 1 lemon, juiced
  • 2 tablespoons fresh dill, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Combine lemon juice, dill, olive oil, salt, and pepper in a bowl.
  2. 2. Marinate the catfish tails for 30 minutes.
  3. 3. Steam for 15 minutes until cooked through.

Tomato Basil Steamed Catfish Tail

A vibrant dish that pairs fresh tomatoes and basil with steamed catfish for a nutritious meal.

Ingredients
  • 2 catfish tails
  • 1 cup diced tomatoes
  • 1/4 cup fresh basil, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Mix diced tomatoes, basil, olive oil, salt, and pepper in a bowl.
  2. 2. Place catfish tails in the steamer and top with the tomato mixture.
  3. 3. Steam for 15-20 minutes until the fish is flaky.

Zesty Cilantro Lime Steamed Catfish Tail

A zesty and refreshing dish with cilantro and lime that complements the catfish beautifully.

Ingredients
  • 2 catfish tails
  • 1 lime, juiced
  • 1/4 cup fresh cilantro, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Combine lime juice, cilantro, olive oil, salt, and pepper in a bowl.
  2. 2. Marinate catfish tails for 30 minutes.
  3. 3. Steam for 15 minutes until cooked through.

Peanut Sauce Steamed Catfish Tail

A unique dish featuring a creamy peanut sauce that adds depth and richness to steamed catfish tail.

Ingredients
  • 2 catfish tails
  • 1/4 cup natural peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon lime juice
  • 1 tablespoon honey
Instructions
  1. 1. Mix peanut butter, soy sauce, lime juice, and honey until smooth.
  2. 2. Spread the sauce over the catfish tails.
  3. 3. Steam for 15-20 minutes until the fish is cooked through.

Frequently Asked Questions (FAQ)

Is steamed catfish tail healthy?

Yes, it is a healthy source of lean protein and contains beneficial omega-3 fatty acids.

How should I cook catfish tail?

Steaming is recommended to preserve nutrients; it can also be grilled or baked.

What are the nutritional benefits of catfish?

Catfish is high in protein, low in calories, and provides essential vitamins and minerals.

Can I eat catfish if I have a fish allergy?

No, individuals with fish allergies should avoid catfish and all fish products.

How often can I eat catfish?

It can be consumed 1-2 times a week, but be mindful of potential mercury exposure.

What is the best way to store catfish?

Store fresh catfish in the refrigerator and consume within 1-2 days; freeze for longer storage.

Is catfish tail sustainable?

Farmed catfish is generally considered more sustainable than wild-caught options.

What are common side dishes for catfish?

Common sides include steamed vegetables, rice, or a fresh salad.

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Comparisons
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Nutrients
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Featured Guides
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