Get full nutrition facts and other common serving sizes of Baked or Broiled Catfish including 1 cubic inch, with bone of and 1 oz, with bone of (yield after cooking, bone removed). A progressive condition that harms the brain cells and impairs important brain functions like thinking, memory, and natural behavior. However, try to buy only purified fish oil in order to avoid unnecessary contaminants. Hearst Magazine Media, Inc. All Rights Reserved. For example, the wild catfish contained more linoleic acid but less eicosanoic acid than the farm-raised fish (27). Contain a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz). 12%, Magnesium Catfish is a lean source of protein with a low-calorie content, which makes it a good option for weight loss. Given that your body cannot produce omega-3s on its own, you need to get them through your diet. No, catfish only has 2.82g of fat per 100g, making it a very low-fat fish. Vitamin D is known as the sunshine vitamin because we primarily get it from natural sunlight. This article evaluates the nutritional. 6%, Phosphorus in. The following table compares catfish vs. swai fish. Good source of proteins (34% of DV/100g). You can unsubscribe at any time. This food consists of 78.46% water, 18.66% protein, There are 119 calories (on average) in 100 g of Catfish. Seitan Nutrition: Benefits, Side Effects, Seitan Nutrition: Benefits, Side Effects, And How To Make It, Is Swordfish Healthy? In 100g of catfish, you only get 95kcal. Catfish is a well-known fish due to its low cost and high nutritional value. Common Serving Sizes: More Details Grilled Catfish Baked Catfish Fried Catfish Wild Catfish Nutrition Facts Catfish Fat 9 Carbohydrate 4 Protein 4 how to burn 119 calories (100 g of catfish) your weight: jogging (5 mph) 14mins walking (15 minute mile) 25mins bicycling 13mins 21mins So, whenever possible, make sure to choose wild over farmed. 1%, Iron Amount of Vitamin D IU in Catfish: How much Calcium is in Catfish? Catfish is a low calorie, high protein seafood thats a great source of nutrients, including vitamin B12, selenium, and omega-3 and omega-6 fatty acids. Vitamin B12 is an essential vitamin, and it plays a crucial role in red blood cell formation, brain health, and DNA synthesis (8). *Sodium: 50 mg. *Vitamin B12: 121% of the Daily Value (DV) *Selenium: 26% of the DV. Benefits of the Traditional Breakfast, 9 Health Benefits of Herring (With Nutrition Facts), The Nutritional Benefits (and Downsides) of Eel, Swordfish: Nutritional Values, Benefits, and Downsides. A packaging location may also be included. Since they can thrive in almost any environment, it makes them one of the most sustainable protein sources. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Although it is low in fat, it still offers a respectable source of omega-3, and it supplies substantial amounts of vitamin D and B12. As these values show, catfish provides significant amounts of protein, and other than small amounts of fat, it is almost a pure protein source. Catfish is extremely protein-dense. Amount of Proline in Catfish: How much Serine is in Catfish? It provides crucial nutrients such as vitamin B12, proteins, and omega-3 while also being highly versatile.. Catfish can make it easier to reach your protein requirements to help preserve muscle mass or increase it since it has 16.4g of protein per 100g. You can pair the catfish preparation as a side dish with brown rice or couscous, some steamed vegetables, and salad to make it a wholesome nutritious meal. Protein is crucial for maintaining and growing cells and tissues. Most people dont consume enough vitamin B12 a compound vital to nerve function, cell metabolism, and DNA production. Your daily values may be higher or lower depending on your calorie needs. Frying is a common and traditional method for cooking catfish. Anchovies: Nutrients, Benefits, Downsides, and More, Is Cod Healthy? Catfish nutrition facts 100g/Nutritional value of catfish A serve of catfish contains; *Calories: 105. Eicosapentaenoic acid; found in seafood that has positive effects on coronary heart disease, high blood pressure, and inflammation. Get full nutrition facts and other common serving sizes of Channel Catfish (Farmed) including 3 oz and 1 fillet. 0% carbs, 2.88% fat, and 0% alcohol. 2 Calories: 280 Fat: 12.5g Sodium: 86mg She has several certifications in sports nutrition, health coaching, and womens health hormones. There are 150 calories in Cooked Catfish coming from 74% protein, Sign This is a detailed article about the health benefits of fish. g. Detailed Farmed Catfish (raw) Nutrition Data. This lean protein source is rich in omega-3 fats, vitamins, and other healthy fats that help treat many ailments. Youll regularly see this fish on restaurant menus and at grocery stores, so its natural to wonder whether its healthy. In recent years, there have been many concerns over heavy metal contamination in fish and other seafood. Check with your doctor if you have any doubts. Cholesterol 94mg 31%. One hundred grams of channel catfish contains 500 IU of vitamin D (21). Catfish are low in calories and nutrient dense. There are 144 calories (on average) in 100 g of Grilled Catfish. Colorado State University: Wild caught vs. farm raised seafood., EDF Seafood Selector: The benefits of eating fish., EUFIC: What Are Proteins and What Is Their Function in the Body?, Food Science and Nutrition: Chemical and nutritional properties of channel and hybrid catfish byproducts, Michigan Department of Natural Resources: Catfish and Bullheads., Southern Regional Aquaculture Center: You Can Do Catfish., Texas Parks & Wildlife: Channel Catfish (Ictalurus punctatus)., U.S. Department of Agriculture: Fish, catfish, channel, farmed, raw.. One of the biggest benefits of catfish is that it is low in calories. Thanks to its low-fat content, it is an excellent option for losing weight. Amount of carbs in Catfish: How many net carbs are in Catfish? However, how does it compare to other wild fish? Summary of Wild Catfish (raw) , Tarwada (Hausa), Eja abori (Yoruba), Iyak idin (Ibibio) Nutrition Info. *Fat: 2.9 grams. Vitamin D has many important roles within the body, and it can help to enhance our immune system. A single 3.5-ounce (100-gram) serving of catfish boasts up to 121% of the DV for vitamin B12, which many people are deficient in (1). Catfish contains fewer fatty acids when compared to salmon. Catfish offers an excellent nutrition profile. Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. Much of the worlds catfish supply comes from aquaculture operations. Amount of Water in Catfish: How much Docosahexaenoic acid (DHA) is in Catfish? Catfish Nutrition Facts - Eat This Much Catfish Fish, channel, wild, raw Find on Amazon Percent calories from. Vitamins, minerals, antioxidants, fatty acids, and even probiotics are regularly added to their feed (25, 26). For example, they are a great source of fish oil and protein. Fish eggs are high in omega-3, vitamin B12, and vitamin D. Make sure you add vegetables on the side to complete the dish. Finally, catfish filets can also improve brain function due to their fatty acid content. Not many foods provide this essential vitamin, but certain animal foods can provide a good source of the vitamin. Another study on the Indian butter catfish reported that farm-raised fish had higher fat and iron content while the wild fish had higher levels of most other minerals (13). Catfish is one of the cheapest options when it comes to getting high nutritional value from a low-calorie meal. Amount of Retinol in Catfish: How much Thiamine is in Catfish? Take cornmeal and seafood seasoning in a shallow bowl and mix. Common Serving Sizes: More Details Wild Grilled Catfish Related Types: Baked Catfish (144 cal) Fried Catfish (229 cal) Wild Catfish (95 cal) Nutrition Facts Grilled Catfish Fat 9 Carbohydrate 4 Protein 4 Click to see Farmed Catfish (raw) Nutrition Facts. Fantastic protein source.Like most fish, catfish is known for providing a lot of protein a 100-gram serving contains 13 grams, representing 26% of the recommended daily quantity. 3%, Thiamin Furthermore, omega-3s play a wide-ranging role in the human body, and they are especially crucial to the brain and cardiovascular health (1). Fat. There are 150 calories in Cooked Catfish coming from 74% protein, 0% carbs, 26% fat, and 0% alcohol. Coat the catfish filet with the dried herb mix. However, excess intake of catfish may cause allergies. No. Catfish is low in fats, low in calories, has zero carbs, and is high in certain nutrients. Catfish has a good omega-3 fatty acids content. On average, swordfish may harbor as much as 40 times more mercury than catfish (36). Being such a versatile food, you can easily incorporate it into your diet without having to spend much extra money. You can distinguish tilapia vs catfish from the pointers in the table: Has a little amount of omega-3 fatty acids, Catfish need to be supplemented with Vitamin E. Scaleless, cylindrically shaped body with a flattened underbelly, and characteristic whisker-like barbels. How you cook catfish significantly affects its calorie, fat, and sodium levels. Now that we know the basic differences of tilapia vs catfish, lets further understand if there are any side effects of including catfish in your diet. It is one of the finest sources of omega fatty acids, protein, minerals and fat-soluble vitamins like vitamin A, E and D. Channel catfish is moderately good source of protein (17.8 g/100 g -32% of RDI). This article tells you about cod, including its nutrition, benefits, and whether it's a, Swordfish is a large predatory fish that people consume around the world. 2011 - 2023 IncNut Stylecraze Private Limited. 100 g Tilapia (Fish) Nutrition Facts Serving Size 100 g Amount Per Serving Calories 96 % Daily Values* Total Fat 1.7g 2% Saturated Fat 0.571g 3% Trans Fat - Polyunsaturated Fat 0.387g Monounsaturated Fat 0.486g Cholesterol 50mg 17% Sodium 52mg 2% Total Carbohydrate 0g 0% Dietary Fiber 0g 0% Sugars 0g Protein 20.08g Vitamin D - Calcium 10mg 1% Iron Tuna Salad Kit (No Crackers), Wegmans Teriyaki Black Pepper Salmon Noodle Bowl. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. 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. Also, it is high in protein and low in fat. Cooked Catfish. Catfish can absolutely be part of a balanced diet, but cooking methods greatly influence how healthy it is. Evidence suggests that a high-protein diet can increase metabolism, helping you burn more calories and increase fullness levels allowing you to reach a caloric deficit. As per an FDA research between 1990-2012, catfish only contains 0.024 PPM (mean average mercury content) (6). Nutrition Facts Search Tool Get detailed nutrition data for over 200,000 foods. Adequate vitamin B12 levels are tied to several potential health benefits, including improved mental health, protection against heart disease, and prevention and treatment of anemia (13, 14, 15, 16, 17, 18, 19, 20). Whichever option you choose, remember to always check the color and smell of the fish youre about to buy. There are 199 calories in 1 fillet (3.1 oz) of Catfish, breaded & fried. Protein is crucial for the human body because it works as the main muscle-building block. Amount of Total Omega 3 in Catfish: How much Tryptophan is in Catfish? Copyright 2023 NutritionValue.org All rights reserved. Your daily values may be higher or lower depending on your calorie needs. Baked Catfish (calories in 100 g - 144) Fried Catfish (calories in 100 g - 229) Wild Catfish (calories in 100 g - 95) Nutrition Facts. For an idea of how this compares to other species of fish, see the table below; As shown in the table, catfish has one of the lowest mean mercury concentrations among popular commercial fish. Thanks to its high omega-3 content, catfish can help support eye health. Fish catfish channel wild cooked dry heat, Dietary n-3 PUFA fish consumption and depression: A systematic review and meta-analysis of observational studies, Fish long chain omega-3 polyunsaturated fatty acids consumption and risk of all-cause mortality: a systematic review and dose-response meta-analysis from 23 independent prospective cohort studies, Environmental Mercury and Its Toxic Effects, Mercury Levels in Commercial Fish and Shellfish (1990-2012), 6-fatty acid desaturase and fatty acid elongase mRNA expression phagocytic activity and weight-to-length relationships in channel catfish (Ictalurus punctatus) fed alternative diets with soy oil and a probiotic, COMPARATIVE STUDIES OF NUTRIENT COMPOSITION OF WILD CAUGHT AND POND REARED AFRICAN CATFISH CLARIAS GARIEPINUS, Comparative study of seasonal variation in proximate composition and nutritional quality of farmed and wild Indian butter catfish (Ompok bimaculatus) in Tripura India, Fish and fish products as risk factors of mercury exposure, Insights into the Potential Role of Mercury in Alzheimer\s Disease, The relationship between mercury and autism: A comprehensive review and discussion, Expanding the allergen repertoire of salmon and catfish, Fish catfish channel cooked breaded and fried. Byproducts.While rarer to find, catfish byproducts such as heads and mince are also nutritionally valuable. This particular study conducted on 77 children with fish allergies, reported more IgE-binding allergens in catfish than salmon (17). Mercury contamination of fish and seafood has recently been of a lot of concern (4). Possible Side Effects And Allergies Of Catfish. Otherwise, you can opt for monounsaturated or polyunsaturated oils like canola or olive oil and low-sodium seasonings for the healthier preparation of catfish. Catfish have white flesh and are relatively lean with a small amount of fat content. Amount of fat in Catfish: How much saturated fat is in Catfish? These low vitamin D levels are not unique to catfish; research shows that farmed fish contain minimal levels of vitamin D compared to their wild counterparts (17). Amount of Threonine in Catfish: How much Isoleucine is in Catfish? Varsha Patnaik MSc (Biotechnology), Certified Diet & Nutrition Coach, Varsha holds a master's degree in biotechnology from Ravenshaw University, Cuttack, and is a certified diet and nutrition coach with two years of experience. Nutrition, Calories, Benefits, and More, Swordfish: Nutrition, Benefits, and Calories, 11 Evidence-Based Health Benefits of Eating Fish, Is Basa Fish Healthy? Amount of Docosahexaenoic acid (DHA) in Catfish: How much Eicosapentaenoic acid (EPA) is in Catfish? Feeding. Protein is important for building and maintaining lean muscle mass. As a bonus, catfish is widely available, affordable, and it can be quite tasty when prepared in the right way. Catfish are one of the most common culinary fish in the world. Mercury is one such risky heavy metal that is found in most fish (14). Amount of protein in Catfish: How much Vitamin A is in Catfish? Amount of Glutamic acid in Catfish: How much Glycine is in Catfish? Some examples you might find at your grocery store are flannel catfish, Indian butter catfish, and channel catfish, which are some of the most common types. No, catfish is not fattening. Although low in calories and sodium, it contains adequate vitamin B12 and omega-3 fatty acids. Catfish should have a consistent color, be firm to the touch, and not have a strong odor. Eating fish can bring several benefits, like supporting muscle mass or increasing fullness levels. Here is the detailed data on Fresh Catfish nutrition info: As we previously saw, it can help support muscle mass. She combines her scientific knowledge and more. However, despite being relatively low in fat, one cooked fillet of catfish still provides 600 mg of omega-3 fatty acids. We promise not to spam you. 123.175 kcl. She combines her scientific knowledge and her passion for writing to produce research-backed content in the health and wellness domain. Amount of Selenium in Catfish: How much Retinol is in Catfish? 2000 calories a day is used for general nutrition advice. Wild fish is one of the best dietary sources of vitamin D, and one 143-gram fillet offers 180% of the recommended daily intake. Mercury is known to build up easily in the body and can cause neurotoxicityi XThe damage that occurs to the nervous system when your brain is exposed to natural or manmade toxic substances like mercury and lead. 100 g: 184: 1 cup flaked: 250: 1 small (yield after cooking, bone removed) 300: 1 medium (yield . It increases the potential risks of neurodegenerative disorders like Alzheimersi XA progressive condition that harms the brain cells and impairs important brain functions like thinking, memory, and natural behavior. Amount of polyunsaturated fat in Catfish: How much cholesterol is in Catfish? . Protein is important for building and maintaining lean muscle mass. It mostly feeds from vegetable sources like algae, but in some cases, it might feed on smaller fish or insects. You can create delicious-tasting recipes. Saturated Fat. Most people include it while on a weight loss journey, but is it a healthy option? Nutrition, Benefits and Dangers, Halibut Fish: Nutrition, Benefits and Concerns. However, they are generally more expensive, so keep that in mind before you go to the store. One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults. thank you! Amount of Phenylalanine in Catfish: How much Tyrosine is in Catfish? These are essential fatty acids the body cannot produce. Thus, its one of the best seafood choices you can make if youre concerned about exposure to contaminants (37). Keep in mind that if you are following a keto diet, you have to consume enough healthy fats, and catfish is very low in this nutrient. Though several fish are high in this vitamin, catfish is a particularly outstanding source. In fact, it is recommended to consume 0.540.82g of protein per pound of body weight. Catfish have a high protein content, and for only 105 calories, 100 grams of catfish can provide 18.5 grams of protein (1). So, if you want to have the healthiest version of catfish, make sure to stay away from farm-raised catfish, although it would be cheaper than wild-caught. Heat oil in a large skillet over medium heat. See, Is Catfish Healthy? A 3.5-ounce (100-gram) serving of fresh catfish provides (1): Calories:105 Fat:2.9 grams Protein:18 grams Sodium:50 mg Vitamin B12:121% of the Daily Value (DV) Selenium:26% of the DV. Amount of Aspartic acid in Catfish: How much Glutamic acid is in Catfish? Most of the time, the nutritional tradeoff will be worth it due to the intake of omega-3 fatty acids. 65: 1 lb = 454g. Affiliate links on our site may earn us commissions. One thing that makes them stand out is their capacity to live in extreme environments. Also, it can help improve cognitive function and improve mood. Should I Buy Wild-Caught or Farm-Raised Catfish. According to the USDA, a 3.5-ounce (100-gram) serving of fresh catfish provides the following nutrients (1): Besides being low in sodium and calories, catfish is a good source of healthy fats, protein, important vitamins, and minerals. Have low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz). Baked Catfish - 1 lb (454g) Amount Per 1 lb; Calories - 654: Calories from Fat - 290: Total Fat: 32.23g: Saturated : 7.22g: Polyunsaturated : 6.13g: Monounsaturated : 14.16g: Cholesterol: 299.64mg: Amount of Vitamin B6 in Catfish: How much Vitamin B12 is in Catfish? Amount of Serine in Catfish: Already All trademarks, copyright and other forms of intellectual property are property of their respective owners. Amount of cholesterol in Catfish: How much sodium is in Catfish? Fish, raw, wild, channel, catfish nutrition facts and analysis per 3 oz (85 g) Fish, dry heat, cooked, wild, channel, catfish Fish, raw, wild, rainbow, trout Vitamin A Catfish, like most other fishes, has valuable nutritional properties that make it ideal for sustaining a balanced diet. Here, well check out the benefits and a nutritious recipe for you to try. Protein 26g. This article explains all you need to know about anchovies' nutrition, health benefits, and, Cod is a fish with flaky, white flesh and a mild flavor. Place the catfish fillets in a shallow baking pan. Amount of Calcium in Catfish: How much Iron is in Catfish? Again, not very protein-dense (10). Get notified of new articles and receive useful guides direct to your inbox. Amount of Zinc in Catfish: How much Copper is in Catfish? Amount of Riboflavin in Catfish: How much Niacin is in Catfish? The omega-3 in catfish is the most bioavailable form too: EPA and DHA. Fish can easily absorb toxins from the waters in which they live. Tilapia is a popular but controversial fish. Some of the most mercury-contaminated fish include shark, swordfish, and certain species of tuna (5). 17.395 g. Carb. Your Privacy Choices: Opt Out of Sale/Targeted Ads. Studies show that a lack of certain types of omega-3, like DHA, can increase the risk of eye disorders. B vitamins B, C, E, and K, are Abundant in this. . StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. However, only a few are available for commercial use. Studies also suggest that maintaining adequate blood levels of vitamin D may reduce the risk of several chronic diseases (12, 13). For more healthy fish options, see here for the benefits of trout. For a healthier option, stick with a dry heat method like baking or broiling. 100 grams of catfish can offer you 18.5 grams of protein for only 105 calories (1). 0% Alcohol. This common fish has a terrific nutritional profile. But keep in mind that farm-raised catfish tend to be lower in fatty acids than wild-caught. 0%, Calcium Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an Internet Brands company. Research shows that wild-caught can have a higher omega-3 content compared to farm-raised. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Research has suggested regular intake of omega-3 helps improve signs of depression as well (2). The following tables show the full nutrition facts for wild catfish per fillet. and developmental issues in children (5). This article examines the evidence and reviews the benefits and dangers of eating tilapia. Surprisingly, farm-raised seafood often contains higher levels of contaminants than wild-caught. Common Serving Sizes: More Details Wild Baked Catfish Related Types: Grilled Catfish (144 cal) Fried Catfish (229 cal) Wild Catfish (95 cal) Nutrition Facts Baked Catfish In the elderly, deficiency rates have been estimated to be anything up to 25% (15). These include autism and Alzheimers disease (32, 33, 34, 35). Amount of Phosphorus in Catfish: How much Zinc is in Catfish? Cook for 4-5 minutes on either side or until the fish flakes easily with a fork. Nutrition labels presented on this site is for illustration purposes only. But what are other nutritional facts we need to know? As a result, you can get a completely different profile. For another fish option high in vitamin D, see this guide to eel. Although more research is needed, they may even help treat neurological and mental conditions, including memory loss, attention deficit hyperactivity disorder (ADHD), and depression (5, 6). Its also responsible for building and repairing tissue and muscle, as well as serving as the building blocks for many hormones, enzymes, and other molecules. Catfish is healthier than chicken due to the presence of omega-3 fats in it. Lets see how the different ways of cooking affect the major nutrient intake from a single 3.5oz (100g) serving of catfish (18), (19), (20). Amount of Copper in Catfish: How much Manganese is in Catfish? Amount of Iron in Catfish: How much Magnesium is in Catfish? 25.05 g. Carb. Though catfish allergies are still not widely heard of, you should avoid excess intake and be careful of any symptoms of an allergic reaction after consumption, skin contact, or inhalation of catfish fumes while cooking. Catfish is a healthy source of protein. So, adding catfish, which is high in omega-3 fatty acids, can definitely improve overall health. Trans Fat-Polyunsaturated Fat. There are 116 calories in 1 fillet of Baked or Broiled Catfish. Having seen the differences between the farmed and wild varieties of catfish, lets further see how the catfish differs from another commonly consumed fish, the tilapia. Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174186/nutrients. 100 G Catfish 100 G Catfish Nutrition Facts Serving Size: g ( 100g ) Catfish Amount Per Serving Calories 144 % Daily Value* Total Fat 7.2g 9% Saturated Fat 1.6g 8% Trans Fat 0.1g Polyunsaturated Fat 1.4g Monounsaturated Fat 3.1g Cholesterol 66mg 22% Sodium 119mg 5% Total Carbohydrates 0g 0% Dietary Fiber 0g 0% Sugars 0g Protein 18g Yes, catfish is a healthy option. Wild-caught and farm-raised catfish may differ in their levels of certain nutrients, such as protein, fatty acids, and minerals like iron. This content is for informational purposes only and Nutrition Advance does not provide medical advice. Amount of Niacin in Catfish: How much Folate is in Catfish? When you are exposed to potential allergens, your immune system produces IgE antibodies in response. The U.S. Department of Agriculture (USDA) recommends eating up to 8 ounces of fish or other seafood each week (3). Farm-raised catfish on the other hand are fortified with additional feed thats high in fatty acids, protein, antioxidants, vitamins, minerals, and probiotics (10), (11). There are 240 calories in 100 grams of Catfish. Her writing focuses on the health and nutritional benefits of various ingredients and diets and how MSc (Biotechnology), Certified Diet & Nutrition Coach. Get detailed nutrition data for over 200,000 foods. Omega-3 is an essential fatty acid (EFA), which means that we need to obtain it from our diet. Monk Fruit: Nutrition, Benefits, And Side Monk Fruit: Nutrition, Benefits, And Side Effects. What makes this a healthy option is its high omega-3 fatty acids, which can help reduce inflammation. Varsha holds a master's degree in biotechnology from Ravenshaw University, Cuttack, and is a certified diet and nutrition coach with two years of experience. All the same, further studies are needed on some of these benefits (21). Subsequently, you may consume those contaminants when eating seafood. Per 100 grams, catfish offer 18.5 grams of protein for only 105 calories. Its white, flaky meat is firm and composes all the essential amino acids in good . Sometimes, you may also find marinated fillets that are ready to be cooked and eaten in minutes. Catfish is rich in protein and vital B vitamins.
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